4. Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can keep doing for 5 to 10 minutes without getting overly tired.

  As your energy improves, slowly add to the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

• Break things up. You don't have to do all your exercise at one time. Weave activity into your day. You still get aerobic benefits from shorter sessions done a few times a day. Plus shorter sessions may fit into your schedule better than a single 30-minute session. Any activity is better than no activity.
• Be creative. Maybe you walk, bicycle and row. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy and add them to your fitness routine.
• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you're not feeling good, it's OK to take a day or two off.