Set realistic goals

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

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get 75 minutes of vigorous aerobic activity a week. You also can get an equal mix of the two types. 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. But even small amounts of physical activity can be helpful.
• Strength training. 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 your muscles after about 12 to 15 repetitions.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try doing a few short walks throughout the day instead. Park farther away when you go to the store, or take the stairs instead of elevators. Make a meeting a walking meeting. Any amount of activity is better than none. Short bursts of activity add up and have health benefits.

It's OK to start slowly, especially if you haven't been exercising regularly. You might start with only a few minutes a day the first week. Then gradually add to your time by a few minutes each week as your fitness improves. Consider checking with your healthcare professional before starting a walking program if you have a long-term condition or a recent injury.