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  1. Knowledge and News on Women: OWH Blog

National Women's Health and Fitness Day 2022

Knowledge and News on Women’s Health (KNOWH) blog from FDA Office of Women’s Health


5 Ways To Restart Your Fitness Routine and Stay Active

Young women working out

In the midst of the pandemic, you may have fallen off track with your fitness routine, canceled your gym membership, or found it hard to maintain the fitness habits you once took for granted. This National Women’s Health and Fitness Day, which is celebrated every year on the last Wednesday of September, follow these steps to get back into your routine and form new health and fitness goals.

Step 1: Make a commitment

Take the first step by making the decision to get back on track with your fitness routine. One way to do this is to make a list of your reasons. You may want to make lifestyle changes due to a family history of disease or simply a desire to look better and make healthier choices. 

Step 2: Do a health inventory

Conduct a health inventory to see where you are and the areas that need change. You can visit your healthcare provider for a check-up to find out if you have any weight-related risk factors that you should be aware of before starting or restarting your fitness routine.

Step 3: Set realistic goals

Reach your health and fitness goals by making them realistic. If you have not been active for some time, ease into it with setting short-term and long-term goals. Goals that are effective should be specific, realistic, and forgiving to allow room for occasional setbacks. 

Step 4: Find someone who can support you 

Seek out a trusted source who can support you as you work toward your health and  fitness goals. This can be a family member, a friend, a personal trainer, a weight loss group, or a health specialist, such as a dietician. This individual can help keep you stay on track with your lifestyle changes.

Step 5: Continually check in on your progress

Revisit your goals often to assess your progress and adjust where needed. From there, rewrite your goals and plan accordingly. Reward yourself for your progress to keep you striving toward your health and fitness goals. Choose rewards that bring you joy such as scheduling a form of relaxation such as a massage.  

How to Stay Active

After setting your plans and goals toward better fitness, it’s all about staying active. This can include referring to Step 4 and Step 5 often. You can also:

  • Personalize the benefits of better health and fitness, like feeling healthier or keeping up with family members or friends during group activities
  • Take part in activities that you enjoy that will also allow you to be active with family and friends, such as hiking or biking
  • Make everyday activities chances to exercise, such as taking the stairs instead of the elevator or walking during a meeting in which you have the option to not be in front of your computer  
  • Keep a log of your activity. You can use a device that tracks your steps or an app that tracks the amount of water you drink in a day
  • Talk to your healthcare provider about your situation, safe ways to stay active, and health conditions, if any.

Additional resources

Check out these resources from our office and federal partners on staying active and healthy. 

For resources and materials on other women's health topics, visit www.fda.gov/womens


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