Research shows that regular moderate-intensity physical activity reduces the risk for many chronic diseases. Physical activity has the strongest protective effect against heart disease. It also significantly reduces risks associated with high blood pressure, stroke, type 2 diabetes, obesity, anxiety, depression, osteoporosis, and cancers of the breast, colon, and female reproductive system.³

So why don't many Americans get regular exercise, when it is so beneficial to our health? We have many barriers-work, kids, social lives, and lack of motivation. It may help to think of things you loved doing as a kid. Did you like to roller-skate, swim, or ride your bike? Do you hate the idea of going to a gym or health club? Think about your preferences for physical activity, and try to identify some activities you'd enjoy.

Walking is one of the best ways to be physically active. You can do it with friends, at work, with your dog, or by yourself. All you need is a good pair of shoes. Choosing fitness activities that are right for you can help boost your motivation.

Most experts agree that there are three components of fitness:

• Flexibility. Flexibility is the ability to move joints and use muscles through their full range of motion. Stretching is a flexibility exercise.
• Aerobic capacity. Aerobic fitness strengthens your heart and lungs. It increases the amount of oxygen that is delivered to your muscles, which allows them to work longer. Brisk walking is a type of aerobic exercise. Brisk walking means walking fast enough to increase your pulse and breathing, but not so fast that you can't talk comfortably.
• Strength. Muscle strengthening includes building more powerful muscles and increasing how long you can use them (endurance). Weight training builds stronger muscles and strengthens bones.

Getting started

Make physical activity a regular, essential part of your day, just like brushing your teeth or getting dressed. Start slowly (if you aren't active at all, make sure you consult your doctor first), and set small goals. Be creative. You may find that it works best when you schedule your activity in the morning. That way, you won't have to worry about it later in the day when you're tired and have other demands on your time. Or you may prefer exercising midday or in the evening to give you an energy boost.

• Set a 1-month goal you can reach. For example, plan to walk for 10 minutes at lunch 3 days a week or to stretch for 5 minutes each morning. Avoid setting goals that compare yourself to someone else; when you are just starting out, comparisons to others can be frustrating or can cause you to try to rush your progress.
• Keep a record of what you do. Circle the days on a calendar when you exercise. If you want a more detailed record, use a notebook to write down your moderate physical activity every day, including informal things like walking an extra block to work or a game of soccer in the yard with your kids. Or use a step counter to keep track of your steps.
• When you reach your first goal, reward yourself. Promise yourself that if you make an entry in your journal every day for 30 days, you will reward yourself with something special, but do not use food as a reward.
• Stay motivated. Develop your own program tailored to your needs and abilities. Find an activity that you'll enjoy and stick with, and then vary it with other exercise so you don't get bored. For example, 3 days a week, take a brisk 30-minute walk with a friend and then lift some weights together. On other days, take a water aerobics class, ride a bike, or take the dog for a hike. Learn to square dance. Take surfing lessons. Join a softball, volleyball, or basketball league. Sign up for a organized walk or fun run. This will give you a goal to work toward.