Begin gradually You're not going to zip from strolls around the block to a marathon overnight. Start by improving your muscle strength and flexibility, and establish a suitable pace and intensity level.
Set goals Reaching a goal gives you encouragement. Start with simple, realistic goals, such as walking three or four days a week. You're more likely to quit in frustration if you bite off more than you can chew.
Schedule exercise appointments A written plan or an exercise log to chart your progress may help you to stay on track. Schedule an exercise appointment just as you would a golf game or meeting.
Make it fun and include variety To keep exercise interesting, listen to a book or music, exercise with a friend, or join an aerobics class or a golf league. Try alternating types of activities (cross-training) — this also helps to reduce your chance of injury from overusing a specific muscle or joint.
Find an exercise buddy Knowing that someone is waiting for you to show up at the park or the gym is a powerful incentive and can keep you accountable. Plus, it's nice to have someone to visit with.
And remember, you don't have to do your activities all at one time. A good night of dancing is an exercise session all in itself.
Yours in good health,
Dan Harke, Publisher Mayo Clinic Press | 
