NATCHEZ — Swimsuit season has arrived, and so has awareness of the extra weight gained over the winter.

While fitness experts and medical professionals say it’s never too early to begin a fitness routine, doing it safely will help avoid injury and achieve the desired result.

Ken McGill, a certified personal trainer and nutritionist at Natchez Total Fitness, said beginning a safe summer fitness routine should start off with a visit to the doctor for a general checkup.

“I make sure when a new client comes in starting any fitness program, to have them clear it with their doctor before to be sure they are healthy enough to start,” McGill said.

Yolanda Chandler, a certified nurse practitioner at the Family Clinic for Health and Wellness in Natchez, said she conducts an analysis of a new exerciser’s cardiovascular and pulmonary systems first.

“We do baseline blood work to ensure no underlying illness will adversely affect participation in routine exercising,” Chandler said. “But I definitely encourage routine exercise. It’s an essential component of health maintenance.”

McGill said after a medical professional gives the go-ahead, those who want to see results should start off slowly.

“Sometimes people don’t have the endurance they think they have,” McGill said. “Make sure it’s a slow and steady pace, not too hard or too fast, because that’s when you injure yourself.”

Shannon Doughty of Natchez describes herself as an average person who decided to achieve a healthier lifestyle.

Doughty said there is heart disease in her family, which was part of her impetus to get healthy.

“I’ve lived this,” Doughty said. “I’m not one it comes easily for. I have to work hard, and it’s something that I have to do daily.”

Doughty said before slipping into sneakers, she eats a good breakfast first.

“I started out hating oatmeal,” Doughty said. “Now I eat that, eggs and occasionally turkey bacon.”

Doughty is now a certified fitness instructor. She said a common misconception is that stretching should come before the workout.

“Always walk a little bit to warm up, then stretch,” Doughty said. “You never want to stretch a cold muscle. Muscles need to be warm before you stretch them.”

Doughty said besides leading fitness classes, she walks the Natchez Trace with her husband, Devin.

“We have also walked our neighborhood and gone to the walking trail at Duncan Park,” Doughty said. “Always take a buddy if you can, and walk in a well-lit area.”

Doughty said having an exercise partner is important to maintain accountability.

“(Devin) holds me accountable,” Doughty said. “He supports me, and I encourage him too.”

Doughty said it is a good idea to change the scenery.

“That’s why I like (exercising in) the outdoors,” Doughty said. “You can go different places or even just change neighborhood routes.”

Doughty encouraged folks who are considering a fitness routine to think of it as a lifestyle change, not just a temporary activity.

Proper hydration is the key to any successful fitness routine for beginners to experts, McGill said.

“Water and exercise go hand-in-hand,” McGill said. “Your body is made up of so much water. The more you drink, the better off you are.”

McGill said he tells his clients to try to drink a gallon of water a day.

“It’s not hard to make it through a gallon of water a day if you’re just sipping,” he said. “I have clients keep one of those metal water canisters with them all the time. Keep it with you and keep it available.”

McGill said avoid attempting to hydrate with juice and soda.

“Water will always hydrate you further,” McGill said. “The repercussion of not having enough water is pretty bad — up to the point of losing consciousness.”

Chandler said dehydration cannot only lead to sickness, but can be fatal.

“Dehydration can cause a number of things — disorientation, fainting spells and electrolyte imbalance,” Chandler said. “If you lose too much sodium or potassium, it can result in fatal situation.”

Area fitness instructors, medical professionals and trainers agree that the right routine is up to the individual — whether the exercising is done in a gym, neighborhood sidewalks or trails.