Creating a fitness plan that works for your body is one of the most important steps you can take toward lasting weight loss and improved health. At Novell Primary Care and Weight Loss, we understand that no single exercise can meet all of your health needs. That’s why we help you build a balanced routine that fits your lifestyle, physical abilities, and health goals.
In the meantime, here are some general guidelines for creating a fitness plan that’s best for you.
A well-rounded fitness plan includes both aerobic and strength-training exercises. Aim for at least two and a half hours of moderate aerobic activity per week — that’s just about 30 minutes a day, five days a week. This amount of aerobic activity can help reduce your risks of cardiovascular disease, improve your mood, and help you maintain a healthy weight.
Add two or more strength-training sessions per week, and you’ll be on your way to improving your metabolism, bone health, and overall strength.
Your provider at Novell Primary Care and Weight Loss can recommend exercises based on your current health, goals, and any limitations you may have. Below are four core types of movement to consider:
Strength training (or resistance training) uses weights or resistance bands to help you build muscle, increase metabolism, and prevent bone loss. Try to work your major muscle groups at least twice a week, and give yourself a day to recover in between sessions.
Flexibility exercises like stretching or yoga help keep your muscles long, limber, and less prone to injury. These types of movements can also improve your posture and help you relax, so they’re ideal for both your body and mind.
Also known as cardio, aerobic exercise helps strengthen your heart and lungs while burning calories. Brisk walking, swimming, and biking are great options, but you can also take structured aerobics classes.
Aim for at least 2.5 hours of cardio a week to maintain heart health and support weight loss.
Especially important for older adults, balance exercises reduce the risk of falls and help improve stability. Simple moves like standing on one foot or tai chi can make a big difference over time.
Exercise isn’t a luxury; it’s a necessity, so it’s important to prioritize space for regular exercise in your daily calendar. The best fitness plans take this into account.
Here are 5 practical tips to help you make time for regular exercise, even on a busy schedule:
Block off time on your calendar just like you would for a work meeting or doctor’s appointment. Treat it as non-negotiable "you" time.
The best part? You’re in control. If you’d prefer to work out in the morning before work, do that. Fancy a run on your lunch break? Schedule it! Rather do your core workout after work? Not a problem. Remember, it’s what works best for you.
You don’t need an hour to make progress nor do you have to log your 30 minutes per day all at once. A brisk 10-minute walk or a short workout video can still boost your energy and health.
Take the stairs, walk during phone calls, or do stretches while watching TV. Little bursts of movement add up.
Remove decision fatigue by prepping your workout clothes, shoes, or water bottle ahead of time. You’re more likely to follow through when everything’s ready to go.
Listen to your favorite podcast, audiobook, or music playlist while exercising. Making it fun helps it become a habit you look forward to. This little tip is known as habit bundling (or sometimes habit stacking), and it’s proven to help improve consistency and motivation.
You don’t have to do it all alone. In addition to offering tailored weight-loss programs, our team can help you find local resources like fitness classes in Tallahassee. Fitness classes such as Zumba, Kickboxing, and Core are now available at Belle Aerobics.
If you need more structure or motivation, working with a personal trainer like Margaret Maxwell can be a game-changer. Trainers offer personalized guidance and accountability, especially for resistance training and injury prevention.
Everyone’s fitness journey is different, and your plan should reflect your unique needs. Whether you’re new to exercise or ready to take your routine to the next level, we’re here to help. Schedule a consultation at Novell Primary Care and Weight Loss to create a fitness plan that’s right for you.
