• Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighborhood. Some research suggests that people who exercise in the morning are more likely than are others to stick with it. If you're too stiff in the morning, however, wait to exercise until later in the day.
• Make household chores count. Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. Outdoor work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking and hoeing strengthen your arms and back, and digging works your arms and legs.
• Be active while watching TV. Use hand weights, ride a stationary bike or do a stretching routine during your favorite shows. Get off the couch to change the channel or adjust the volume.
• Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes. It's best to build up to about 30 minutes of continuous activity, but you can exercise in shorter bursts, too.
• Get your dog into the act. Take daily walks with the family dog. If you don't have a dog, borrow one. An enthusiastic dog may give you the motivation you need to lace up your walking shoes.

• Get social. You might do better with the encouragement of others. Try a dance club, hiking group, or golf league.
• Join a team. Sign up for a softball, soccer, or volleyball team through your company or through your local parks and recreation department. Making a commitment to a team is a great motivator.
• Join a fitness club. Sign up for a group exercise class at a nearby fitness club. The cost may be an incentive to stick with it.
• Plan active outings. Take a hike in a local park with a friend, or take a family trip to the zoo.
• Be active while running errands. When you go to the mall or grocery store, park further away and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping. Keep a pair of walking shoes in your car so that you're ready when you find a few minutes for exercise.

• Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.
• Take the stairs whenever you can. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs. Better yet, skip the elevator entirely.
• Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a short walk.
• Start a lunchtime walking group with your co-workers. The regular routine and the support of your co-workers may help you stick with the program.
• Schedule physical activity as you would any other appointment during the day. Don't change your exercise plans for every interruption that comes along. Remind yourself that physical activity is important, too.
• If you travel for work, plan ahead. Bring your jump-rope or choose a hotel that has fitness facilities. If you're stuck in an airport waiting for a plane, grab your bags and take a walk.

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight—even improve your sleep habits, and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess Your Fitness Level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after a one-mile walk
• How long it takes to walk one mile
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference at the level of your navel
• Your body mass index

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals can help you gauge your progress.
• Think about your likes and dislikes. Choose activities you'll enjoy. If you have fun doing the exercises you've selected, you're more likely to keep doing them.

Six Benefits of Regular Physical Activity
Want to feel better, have more energy, and live longer? Look no further than old-fashioned exercise.

The merits of exercise—from preventing chronic health conditions to boosting confidence and self-esteem—are hard to ignore. Check out how exercise can improve your life.

1. Exercise Improves Your Mood
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which will leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise Combats Chronic Diseases
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket. Regular exercise can help you prevent—or manage—high blood pressure.

Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise Helps You Manage Your Weight
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn—and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise Strengthens Your Heart and Lungs
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system—the circulation of blood through your heart and blood vessels—work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise Promotes Better Sleep
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity, and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can be fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!