Doing an exercise or some other physical activity once isn't so hard. The hard part is making changes in your daily life so that you start moving more-and keep moving more as part of your daily routine.

Jumping in too far too fast doesn't usually work, especially over the long haul.

Starting an exercise program-or any kind of change in the way you live your daily life-is like being on a path. The path leads to success. And there are three steps you have to take first:

1. Have your own reasons for doing this.
2. Set goals. Include long-term goals as well as short-term goals that you can measure easily.
3. Think about what might get in your way, and prepare for slip-ups.

Your reason for wanting to become more active is really important. Don't do it just because your spouse or boyfriend or parent wants you to. What makes you want to get more active?

• You have a specific health concern (your heart, high blood pressure or high cholesterol, diabetes, depression, your bones and muscles, or something else).
• You want to feel better and have more energy.
• You want to lose weight.
• Your doctor told you that it's important for your health.
• You have another reason for wanting to do this.

It’s not easy to make changes. But taking the time now to really think about what will motivate or inspire you will help you stay active for the long term.

As we said before, you're not as likely to succeed if you jump in too far too fast. In this section, you'll learn about the steps to follow in setting up an exercise plan.

• Set your goals.
• Pick an activity, and prepare for it.
• Think about your barriers.
• Get support-from others and from yourself.

Set your goals

When you are clear about your reasons for wanting to get active, it’s time to set your goals.

What is your long-term goal? A long-term goal is something you want to reach in 6 to 12 months. For example, someone who isn't active at all right now may have a goal of entering an organized 5-kilometer walk in 6 months.

Whatever you choose for your goal, experts advise doing either of these things to get and stay healthy:¹

• Do moderate activity for at least 30 minutes a day, 5 days a week. Moderate activity is equal to a brisk walk, cycling about 10 to 12 mph, sailing, or shooting hoops. You notice your heart beating faster with this kind of activity.
• Do vigorous activity for at least 20 minutes a day, 3 days a week. Vigorous activity is equal to jogging, cycling at least 12 mph, cross-country skiing, or playing a basketball game. You breathe rapidly and your heart beats much faster with this kind of activity.

Being active in several chunks of 10 minutes or more throughout the day can count toward these recommendations. You can choose to do one or both types of activity.

If you decide to aim for these recommendations, what are the short-term goals that will help you get there? Short-term goals are things you want to do tomorrow and the day after.

For example, if you want to build up to walking 30 minutes every day, you might start by walking just 10 minutes a day, a few days a week. After a week, you can set a new goal by adding just a few minutes every day or adding another day to your schedule.

Read more about setting goals.

Here are some quick tips about activity goals:

• Stretch, breathe, and lift. Think about doing things in three areas:
  • Stretching, for flexibility. Do all stretches gradually. Don't push or bounce the stretch. You should feel a stretch, not pain.
  • Aerobic exercise like walking, for your heart, lungs, and muscle tone
  • Muscle strength and endurance, for strong bones and muscles
• Talk, don't sing. If you can talk while you're being active, you're moving at a good pace. If you can sing, you might want to pick up the pace a bit.
• Don't forget-any activity counts, as long as it makes you breathe hard and gets your heart pumping.

Pick an activity and prepare for it

• Ask yourself questions to find out what your physical activity preferences and attitudes are.
• Pick an activity that you enjoy or think you might enjoy. You're more likely to keep doing something you like. Walk the dog. Use the stairs. Do some gardening.
• Be sure to have the correct clothing and gear.
• Learn about fitness machines you may use, like a treadmill or stair-climber, and how to buy fitness equipment.
• Learn the proper way to do your activity, and be aware of any safety concerns.

For ideas on fitting more activity into your day, see the topic Fitness.

Think about barriers

Take the time to think about what things could get in the way of your success. We call these things barriers. And by thinking about them now, you can plan ahead for how to deal with them if they happen. Read more about common barriers and what you can do about them.

Here are some tips for dealing with barriers:

• It’s perfectly normal to try something, stop it, and then get mad at yourself. Lots of people try and try again before they reach their goals.
• If you feel like giving up, don't waste energy feeling bad about yourself. Remember your reason for wanting to change, think about the progress you've made, and give yourself a pep talk and a pat on the back. Then you may feel like going for a walk.
• When you hit a barrier-and most people do-get support. Talk to your family members and friends to see if someone wants to be active with you or cheer you on. If you have concerns about your health, talk to your doctor to make sure that you're doing your activities safely.
• Don't forget little rewards. Something to look forward to can keep you moving right along.

It might help you to write down your goals and your barriers(What is a PDF document?).

Get support-from others and from yourself

The more support you have, the easier it is to exercise.

If your family tells you that they love how you're getting healthier, you'll probably be motivated to bound up the stairs at work or walk an extra 10 minutes.

And there’s more support out there. You can even ask for encouragement. Here are a few things to look for:

• Walk or do your activities with a partner. It’s motivating to know that someone is counting on you. That person can remind you how good it feels to exercise or how far you've come. And that person can even motivate you with what he or she has accomplished.
• Friends and family may be a great resource. They can exercise with you or encourage you by saying how they admire you. Friends can tell you how good you look because you're exercising. Don't be afraid to tell family and friends that their encouragement makes a big difference to you.
• You might join a class or workout group. People in these groups often have some of the same barriers you have. They can give you support when you don't feel like exercising. They can boost your morale when you need a lift.
• Give yourself positive reinforcement. Reward yourself! Buy new workout clothes, take yourself to the movies, or treat yourself to a new DVD. Do whatever it takes to remind yourself that you've been meeting your goals. You're successful!

Support is everywhere. You just have to look for it.

Now that you have read this information, you are ready to plan your exercise program.

Talk with your doctor

If you have questions about this information, print it out and take it with you when you visit your doctor. You may want to mark areas or make notes in the margins where you have questions.

Online Resources

Shape Up America!
Web Address:	www.shapeup.org
Shape Up America! is a national program to promote healthy weight and increased physical activity in America. It was founded by former U.S. Surgeon General Dr. C. Everett Koop. Shape Up America! encourages small lifestyle changes that improve health.
America on the Move
Web Address:	www.americaonthemove.org
This organization is dedicated to helping Americans make lasting, healthy lifestyle changes. Its simple guidelines include walking an additional 2,000 steps each day and decreasing caloric intake by 100 calories. This Web site provides simple, inspiring information about personal, group, and community activities.