Starting and Maintaining an Exercise Program Podcast


Sally Nacca, an exercise physiologist affiliated with Sharp HealthCare, answers these and more questions. Listen to the full audio clip to learn more.

Sally Nacca

Should I check with my doctor before I start exercising?
It’s always a good idea to check with your physician before starting an exercising program. When you get the okay to start, begin slowly and progress slowly.

How do I get started?
Let’s say you decide to start walking. Begin by walking just 10 to 15 minutes 3 days a week. If you feel really good after one week, add on another five minutes. If your body tells you to continue at 10 to 15 minutes for another week, do that. But when you’re ready, add five minutes but never more than once a week. When you can easily walk 25 to 30 minutes 3 days a week, add on another day so that now you’re walking 30 minutes 4 times a week.

What should be my goal?
When you’re feeling really good at that level, add one more day to make that goal a minimum five days a week. If your goal is to lose weight or you have heart disease, it’s important to walk longer.

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