2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

• Think about your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another reason, such as training for a marathon? Having clear goals can help you measure your progress and stay motivated.

• Make a balanced routine. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to exercise most days of the week.

  For even more health benefits, get 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight.

  Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire muscles after about 12 to 15 repetitions.

• Start slow and go forward slowly. If you're new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% a week. If you have an injury or a medical condition, talk to your health care professional or fitness professional. Together you can design a fitness program that slowly and steadily improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill. Read while riding a stationary bike. Or take a break to go on a walk at work.
• Plan to include different activities. Doing different activities, called cross-training, can keep you from getting bored with your exercise routine. Cross-training using low-impact forms of activity also lowers your chances of injuring or overusing one specific muscle or joint. Low-impact activities can include biking or water exercise. Each time you work out, choose activities that focus on different parts of the body. You might walk or swim one day and do strength training the next day.
• Try high-intensity interval training. In high-intensity interval training, you mix short bursts (10 to 30 seconds) of high-intensity activity with recovery periods of low-intensity activity.
• Allow time for recovery. Many people start fitness programs with a lot of energy. But they work out too long or too hard. And they give up when muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may help you stay on track.