We’ve all heard that exercising is good for us, but for many people it’s hard to get started. ”I don’t know how to lift weights;”  "I don’t know what to do;” and “I don’t want to look silly.” These are some remarks I have heard from people of all ages and disabilities.

Have you heard yourself say something similar? Choosing a workout is tough, especially when exercising is something new to you. Here are four easy steps to help you choose the workout that will be right for you.

1. Choose the exercises that match your fitness goals. Whether it is aerobics, strength training, or stretching or yoga, select exercises that match your goals. The best is to incorporate all of these activities throughout the week.

Aerobic exercises are the most effective for weight loss and cardiovascular endurance. Aerobic activities strengthen your heart. It also helps to reduce stress. Aerobic exercises are usually fast-paced movements (pushing your wheelchair at a faster pace) that will raise your heart rate.

You will not only burn fat during exercise but will also increase your metabolism to continue to burn fat afterwards. The rhythmic movements and the flow of the class help relax the mind and can reduce stress.

Muscle toning exercises are used to shape and define the body. By increasing your body’s lean muscle mass, you burn more calories throughout the day. Toning exercises are usually slow, controlled movement with weights or resistance.

Besides improving strength and definition, your lean muscles help you to lose weight because it takes added calories to simply maintain that muscle. Yoga exercises help to restore a positive mind/body balance; it increases flexibility and is great for relaxation. Yoga style classes range from easy floor or standing stretches to advanced yoga positions. You will increase your flexibility by lengthening your muscles. And with less muscle tension, you will reduce stress and relax.

2.  Choose a level that suits you. Too easy is not as effective and too hard is just plain frustrating. You need to find something that is just right. Here are some basic guidelines when choosing a level for exercise.

Beginner level—this is when you are just starting to exercise or if you have not exercised for six or more months. Intermediate level—this is for someone who is fairly active in sports or some type of exercise for two to three days a week on a regular basis.

Advanced level—this is for someone who is very active in sports or has been exercising three or more times a week for six months or more.

3. Choose a style that motivates you. Whether it is in a class like water aerobics or chair yoga, lifting weights with headphones listening to you favorite tunes, with a friend, or with a personal trainer, find something that helps get you motivated to reaching your goals.

4. Fit it into your schedule. This is the thing that keeps most people from even starting a program because they don’t want to quit in the middle of it because of time restraints.  Remember, exercise is not an all-or-nothing activity, so do what you can when you can. To find more tips for fitting fitness into your schedule, check out Fitting Fitness In.

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Want more information about adaptive exercises for wheelchair users? See Chair Yoga is Accessible for All.

See Weight Training for Women with Disabilities and discover a work-out regimen that allows women to increase strength and stamina.