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Your friends tell you. Web sites, magazines and television remind you. Your doctor warns you. Your body screams at you. You know perfectly well you should do it. But if you're like three-quarters of Americans, you don't get the exercise you need.

It's not that you don't want to. That rowing machine looked great in the store. The gym membership seemed like a bargain, and so convenient to work. It's just that with all the pressures of work, friends and family, it's hard to find the time -- and the willpower.

But what if you didn't have to go out of your way? What if you could improve your health while commuting to work or pruning your camellias? That's the hopeful news from health researchers. Many forms of moderate daily activity can significantly reduce your risk of heart disease, cancer, osteoporosis and many other chronic diseases.

Not just any activity will do, though, so it's important to take some time and figure out how you can make exercise a part of your normal routine. Once you start putting your new plan into action, it will gradually become habit. That takes a month or two and requires some dedication, so set goals that will keep you motivated throughout this crucial beginning period.

Write your goals down and keep an activity log to make sure your health-and-wellness program stays on track. Remember that you should always consult with a doctor before starting any new fitness program. The American College of Sports Medicine has established the following guidelines for a safe and productive weekly program:

Cardiovascular Goals

For general-health improvement, adults should engage in a half hour of moderate physical activity most days of the week. The 30 minutes can be broken up into smaller segments throughout the day.

For fitness-training improvements, do three to five continuous cardiovascular training workouts per week at an intensity of 60 percent to 90 percent of your maximum heart rate. To calculate your estimated heart-rate maximum, simply subtract your age from 220. Beginning exercisers should multiply this number by 60 percent to 70 percent. Advanced exercisers should multiply this number by 70 percent to 90 percent.

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