FITNESS AND

WELLNESS
PROGRAM
WHAT IS FITNESS PROGRAM?
• A fitness program is a structured
plan or regimen designed to
improve an individual's physical
fitness level. A fitness program
typically includes a combination of
exercises, activities, and dietary
guidelines that are tailored to an
individual's specific fitness goals
and needs.
 Starting a fitness program may be one of the
best things you can do for your health.
Physical activity can reduce your risk of
chronic disease, improve your balance and
coordination, help you lose weight — and
even improve your sleep habits and self-
esteem.
5 STEPS TO START YOUR FITNESS PROGRAM

DESIGN YOUR
01  ASSESS YOUR 02 FITNESS
FITNESS LEVEL
PROGRAM

ASSEMBLE
03 YOUR 04 GET STARTED
EQUIPMENT

05 MONITOR YOUR
PROGRESS
01
ASSESS YOUR
FITNESS LEVEL
 You're undoubtedly aware of your level of fitness. However, testing and
documenting baseline fitness scores can provide you with a baseline against
which to monitor your development. Consider recording the following to assess
your aerobic and muscular fitness, flexibility, and body composition:

• Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
• How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
• How many standard or modified pushups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference, just above your hipbones
• Your body mass index
02
DESIGN YOUR
FITNESS
PROGRAM
 It's easy to say that you'll exercise every day. But you'll need a plan. As you
design your fitness program, keep these points in mind:

• Consider your fitness goals -  Having clear goals can help you gauge your progress and stay motivated.

• Create a balanced routine - Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic
activity a week, or a combination of moderate and vigorous activity. Do strength training exercises for all major
muscle groups at least two times a week.

• Start low and progress slowly -  If you're just beginning to exercise, start cautiously and progress slowly.

• Build activity into your daily routine - Finding time to exercise can be a challenge. To make it easier, schedule
time to exercise as you would any other appointment.

• Plan to include different activities - Different activities (cross-training) can keep exercise boredom at bay. Cross-
training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring
or overusing one specific muscle or joint.
 It's easy to say that you'll exercise every day. But you'll need a plan. As you
design your fitness program, keep these points in mind:

• Try high-interval intensity training -  In high-interval intensity training, you perform short bursts of high-intensity
activity separated by recovery periods of low-intensity activity.

• Allow time for recovery - Many people start exercising with frenzied zeal working out too long or too intensely and
give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and
recover.

• Put it on paper - A written plan may encourage you to stay on track.
03
ASSEMBLE YOUR
EQUIPMENT
 ASSEMBLE YOUR
EQUIPMENT

You'll most likely begin with athletic sneakers. Make

careful to choose shoes that are appropriate for the
activity. Running shoes, for example, are lighter in weight
than cross-training shoes, which are more supportive.
You might want to test out several types of equipment at a
fitness center before purchasing your own.
You might want to investigate using fitness applications
for smart devices or other activity tracking gadgets, such
as ones that can track your distance, calories burnt, or
heart rate.
04
GET STARTED
 Now you're ready for action. As you begin your fitness program, keep these tips in
mind:

• Start slowly and build up gradually - Give yourself plenty of time to warm up and cool down with easy
walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without
getting overly tired.

• Break things up if you have to - You don't have to do all your exercise at one time, so you can weave in
activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. 

• Be creative - Maybe your workout routine includes various activities, such as walking, bicycling or rowing.
But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. 

• Listen to your body - If you feel pain, shortness of breath, dizziness or nausea, take a break. You may
be pushing yourself too hard.

• Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
05
MONITOR YOUR
PROGRESS
 MONITOR YOUR PROGRESS
Take your personal fitness evaluation again six weeks after you begin your
program, and then every few months after that. You may realize that you need to
increase your exercise time in order to continue developing. Or you might be
pleasantly delighted to discover that you're exercising just enough to accomplish
your fitness goals.

Set new goals or attempt a new hobby if you lose motivation. Exercising with a
friend or attending a fitness facility class may also be beneficial.Getting started
with a fitness routine is a big step. However, it does not have to be overpowering.
By carefully planning and timing yourself, you may create a healthy habit that
will last a lifetime.
 WELLNESS PROGRAM
A wellness program is a comprehensive health initiative designed to
maintain or improve well-being through proper diet, exercise, stress
management, and illness prevention. Wellness programs can include
smoking cessation, weight loss education, fitness challenges,
therapy, and many other plans designed to increase the overall
health of an individual. 
 WELLNESS PROGRAM
In the past, wellness programs were offered by primary care
physicians and insurance companies. However, there has
been a growing trend for companies to develop workplace
wellness programs for their employees.
Workplace wellness programs not only fight the upward trend
of unhealthy employees, but also decrease medical care
costs and insurance premiums.
 WELLNESS

SOCIAL

Wellness is an overall state of well-

being. It is involves doing your best MENTAL
in all three sides of the health
triangle
PHYSICAL
7 FACTORS THAT AFFECT WELLNESS

STRESS PHYSICAL
PERSONAL ACTIVITY
HEALTH AND
HEREDITY FACTORS
AFFECT DIET
FAMILY WELLNESS
RELATIONS WORKING &
LIVING
HABITS CONDITIONS
 FINDING PERSONAL MAINTAINING GOOD HEALTH
BY OCCUPYING
SATISFACTION AND PLEASANT,STIMULATING
ENRICHMENT IN ENVIRONMENTS THAT
ONE’S WORK SUPPORT WELL-BEING

COPING EFFECTIVELY
RECOGNIZING CREATIVE
WITH LIFE AND ABILITIES AND FINDING
CREATING SATISFYING WAYS TO EXPAND
RELATIONSHIPS KNOWLEDGE
AND SKILLS

ACKNOWLEDGING THE
IMPORTANCE OF PHYSICAL
ACTIVITY,NUTRITION AND DISCOVERING A
SLEEP
SENSE OF PURPOSE
AND MEANING IN LIFE

DEVELOPING A SENSE OF
CONNECTION, BELOGING FEELING SATISFIED
AND SUPPORT WITH WITH CURRENT AND
OTHERS FUTURE FINANCIAL
SITRUATIONS
 IMPORTANCE OF WELLNESS
● HEALTH ACTIVE LIVING
● IMPROVE HEALTH
● BECOME ACTIVE MEMBER OF SOCIETY
● ACHIEVE OPTIMUM GROWTH AND DEVELOPMENT
● HEALTHY AND HAPPY LIFE
● DEVELOP PERSONALITY
● REDUCE THE ANXIETY, TENSION, AND DEPRESSION
 SOURCES:
 hhttps://www.mayoclinic.org/healthy-
lifestyle/fitness/in-depth/fitness/art-
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 ttps://www.youtube.com/watch?
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