How to Cure Deconditioning With Exercise

Being "deconditioned" is another way to say that a person is out of shape or has a lack of muscle strength and physical endurance. Whether you're in that state because of an injury, an illness or a lack of focus on your overall well-being, the good news is that you don't have to stay that way. By committing yourself to a healthier lifestyle and following through with some basic goals, you'll find that your body will change for the better.

Things You'll Need

  • Electronic or paper calendar
  • Notebook
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Instructions

    • 1

      Set some basic goals. Use the "SMART" acronym to help you set goals that are specific, measurable, attainable, realistic and timely. The "specific" part means picking a specific exercise that you can do, "measurable" means you'll clearly know when you met the goal and "attainable" means it's a goal that you can definitely accomplish, which also ties into the "realistic" part. The "timely" aspect concerns a realistic time frame during which you will complete the task. Start small. Instead of setting a goal to run or swim for 60 minutes a day, five days a week, for example, set a goal to walk for 10 minutes three days a week. You are more likely to stick to a fitness routine by doing this.

    • 2

      Talk to your friends and family about your goal and ask them for their support. Seek a supportive friend or family member with whom you can exercise and will help you stay motivated. Another idea: Look for ways to include all members of the family. Consider taking your children on a bike ride or getting a jogging stroller with which you can push the baby while you walk.

    • 3

      Make time for exercise in your daily schedule. The best-laid plans won't work unless you actually make time for the workout. Look for ways to carve out even several small blocks of time in your daily schedule and then mark the time on your paper or electronic calendar. Consider a time slot before work, on your lunch hour, during your mid-afternoon break or after the kids go to bed. If need be, ask your spouse or other members of your household to take on certain duties, such as making dinner or helping with homework, so you can take part in your routine.

    • 4

      Get some help if you need it. Even fitness walking requires a certain level of technique. If you're not sure how to use fitness equipment or how to do exercises using proper form, hire a personal trainer, sign up for group training or a group exercise session at your local gym or follow a starter exercise routine like the one recommended by the American Council on Exercise for beginners. (See the link in the Resources section.)

    • 5

      Keep track of your progress to help you see how you're improving. Before you start your fitness routine, take stock of your current fitness level by counting the number of push-ups or pull-ups you can do or timing yourself as you walk a mile or 1/2 mile, for example. Another way to test your overall fitness level is to count the number of blocks -- or laps around a track -- that you can walk before getting fatigued. Every month, perform the same exercise and record your results in a notebook. Over time, you should start to see that you're able to do more pull-ups or walk faster than you did previously.

    • 6

      Continue to change your goals as you make progress. Over time, that goal to walk for 10 minutes a day is going to get easier and easier as your body adapts to the stress you're putting on it. Every two weeks, set a new goal. Move up to walking 15 minutes a day, four days a week or start adding weight-bearing exercises to your routine for 10 minutes a day, two days a week. The Department of Health and Human Services 2008 Physical Activity Guidelines for Americans recommends all adults get at least 150 minutes of moderate-intensity exercise each week, as well as doing strength training two days a week. Over time, work up to doing that amount of exercise.