No matter what your age or how inactive you have been, you can decide to be physically fit. Even if you dislike vigorous exercise – or have tried and failed more times than you care to remember – you can make regular physical activity part of your life. The point is not to make physical activity an unwelcome chore, but to take advantage of every opportunity you have to be active.

Begin Now

Assess your activity habits. Is your free time spent in sedentary pursuits like television viewing, reading, or cross-stitching? Do you circle the parking lot looking for a space close to the doors? Once you've realistically assessed your activity level, set goals to increase your overall physical movement. Reorient your thinking. If you think of regular physical movement in the same way you view bathing or brushing your teeth, you'll be active without question. And really, that's all exercise is – physical movement.

Be Patient

Start easy and progress gradually. You might only be able to go 5 or 10 minutes when first starting. Gradually work up over several weeks to the full 30+ minutes. When you can easily complete your 30+ minutes, then you can gradually increase intensity if you want to develop higher fitness levels. It might have taken you years to get out of shape. Don't try to get back into shape overnight. Give your body time to adapt and strengthen.

If you're under age 35 and healthy, you don't need to see your healthcare provider before starting a moderate-intensity activity program. If you are male and over age 40 (or female and over age 50) and plan to begin a vigorous physical activity program, consult your physician. Other conditions that indicate a need for medical guidance are:

• Diabetes Obesity
• Heart problems
• High blood pressure
• Family history of early stroke or heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament, or tendon problems
• Smoking

Remember that vigorous exercise involves minimal health risks for people in good health, or for those following a doctor's advice. Far greater risks are associated with inactivity and obesity.

Small Steps

Research has shown that you'll be much healthier if you regularly accumulate 30 minutes of moderate physical activity over the course of a day. To accumulate 30+ minutes daily, you don't have to get all your exercise at one time. It might be easier for you to break it up into two 15-minute active sessions or even three 10-minute sessions. If you walk 15 minutes to catch a bus in the morning and again in the evening, you would get your 30 minutes. Or maybe you walk 10 minutes before breakfast and again at noon each day, and then bike or mow your lawn for another 10+ minutes in the evening. If you want more benefit, go a little longer.

Go Easy

When you've chosen an activity, ease into it. Give your heart and muscles time to warm up for more vigorous activity to follow. The same is true for the end of the activity. Cool down gradually with easy walking, stretching, or other lower intensity activity.

Exercise at a level you can maintain for 10 to 30 minutes without undue strain or fatigue. A moderate intensity activity should feel "fairly easy to somewhat hard" and make you breathe deeply but not be out of breath. You will feel warm and sweat moderately. However, you should not feel any burning sensation in your muscles.

When first starting, choose moderate activities you enjoy and that are within your current level of capacity. As you get used to regular activity and want a greater challenge, you can participate in more vigorous aerobic activity.

Aerobic activity is any extended activity that makes you breathe hard while using large muscle groups at a regular, even pace. Examples of aerobic activity include aerobic dancing, cross-country skiing, jogging, and racquetball. It helps make your heart stronger and more efficient, and benefits your lungs and circulation. However, physical activity need not be strenuous to bring health benefits. What is important is to include physical activity as part of your regular routine.

Enjoy Yourself

• Choose activities that are fun, and not exhausting. If you're just starting out, a stroll around the block is preferable to a 10 mile backpacking trip!
• Break up the monotony. You don't eat the same thing every day. Why should you do the same exercise daily? Variety will keep you from getting bored.
• Enlist support. Do you want a "buddy" to keep you accountable? Maybe you need someone to volunteer to watch your children so you can get out and walk unhindered. Decide how you can best be supported in your exercise plan, and then ask for the help you need.
• If you're social, exercise with your spouse, child, or friend. Join a health club, soccer league, or volleyball team.
• Listen to music or a book on tape while you exercise. Or exercise while watching television.
• Schedule time to exercise when there's little chance you'll have to cancel or be interrupted because of demands on your time.
• If you are results oriented, set weekly goals and then track your progress. A goal might be 30+ minutes of activity 5 days per week. Or, it might be walking 2 miles 4 days each week. Be specific and write it down. Then check your progress weekly.
• Reward yourself as you reach your personal fitness goal.

Be Safe

• Always drink lots of water – before, during, and after your exercise session.
• Include rest periods in your daily exercise program, especially if you sleep fewer than 8 hours each night.
• Don't overdo it! If you get too tired or get sore muscles, it isn't much fun any more. Then you'll be likely to quit. Take it easy, but be regular. Your body will adapt to your new activity level.
• Wear appropriate clothing. Exercise clothing should be loose-fitting to permit freedom of movement. As a general rule, wear lighter clothes than temperatures indicate because exercise generates heat. In very cold weather, wear several layers of light clothing. Extra layers trap heat. And if you get too warm, you can always shed one of the layers.
• Never wear plastic or rubberized clothing. It interferes with the evaporation of perspiration and can cause your body to overheat.
• Keep covered. In hot, sunny weather as well as cold, keep your head covered. Wool caps work well for winter. In summer, try a tennis or sailor hat that provides shade and can be water-soaked.
• Wear appropriate shoes.
• Contact your healthcare provider if you experience any dizziness, irregular heartbeat, increased fatigue, pain, or shortness of breath.

Sources: 1. Fitness fundamentals. The President's Council on Physical Fitness and Sports. 2. Pep up your life: A fitness book for midlife and older persons. The President's Council on Physical Fitness and Sports. 3. Physical activity and weight control. NIH Publication No. 96-4031. 4. Tips for exercise success. American Heart Association. 5. Physical activity and health. A report of the surgeon general. Centers for Disease Control and Prevention.

Written by:: Paula Wart