The toughest and most important step in an exercise program is getting started. People often think they need to tackle a strenuous program right away to prove they are committed. But in reality, slow and steady is the best way to begin.

You need a workable plan to change your lifestyle from sedentary to physically active. Following some basic guidelines can help establish an exercise program that protects you against disease and disability and insures a healthy, independent, and productive life.

Exercise programs that get the best results are made up of three main elements: aerobic conditioning, flexibilty exercises, and strength training.

• Choose exercise activities that can be practiced comfortably year round. Try to have both indoor and outdoor exercise options. That way the weather or boredom will not be easy excuses for skipping your workout.
• If you have an existing health problem, contact your physician before beginning any vigorous physical activity.

• Your goal is to establish an exercise routine you enjoy. Make sure your first activity sessions are fun and not tiring. Give your body a chance to get used to it.
• Give yourself plenty of time to warm up and cool down with walking, bending, and gentle stretching exercises.

• Set a weekly exercise schedule that includes days off. For example, you might exercise every other day, with 3 days off each week.
• Start with a program of moderate physical activity -- perhaps 30 minutes a session. Keep it interesting with different activities such as walking, bicycle riding, an exercise class, or working in the garden.
• If 30 minutes of activity is too much in the beginning, or you do not have enough time, break it up into shorter intervals. For instance, walk for 15 minutes in the morning and work in the garden for 15 minutes later in the day.
• Do not stop exercising if you get muscle soreness in the beginning; it will disappear as you exercise regularly. Stop exercising if you experience severe pain and swelling.
• Choose a comfortable time of day to exercise. Do not exercise outdoors at mid-day when it is the warmest. Try not to work out too soon after a meal.
• Wear shoes that are comfortable, provide good support, and do not cause blisters or calluses. The shoes should have arch supports and should elevate the heel one-half to three-quarters of an inch above the sole. When choosing a shoe, select one with uppers made of materials that breathe, such as leather or nylon mesh.

• Focus on working toward your goals gradually. Consider tracking your progress with a simple chart, perhaps listing the number of minutes you exercise each day. Your progress will start to show in the way your feel physically, and in how your feel mentally.
• Do not stop your fitness program; the benefits begin to diminish in two weeks and disappear in two to eight months.
• Congratulate yourself for each accomplishment.