Ready, set, go

You've thought through your likes and dislikes and the pros and cons of various fitness programs. Now it's time to get moving. Start slowly and build up intensity gradually. Even shorter spurts of exercise, such as five or 10 minutes of walking spaced throughout the day, can offer benefits. Moving more and sitting less during the day also can be helpful.

For most healthy adults, the Department of Health and Human Services recommends:

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.