Starting an exercise programme

Here's some great advice from Duke University Medical Center for starting to exercise:

See your doctor

Especially if you haven't been active in a long time, or haven't had a checkup recently, it's a good idea to have your doctor identify any concerns before you start a challenging exercise program.

Identify your goals and preferences

Do you want to lose 10 pounds? Participate in a 5K run? Or simply take up a healthy habit? Your goals can help you decide whether you need a challenging or more moderate exercise program. Be sure to choose an activity you like to do, whether it's walking, swimming, or even dancing‹you'll be more likely to stick with the program.

Consider starting with mini-workouts

A good first goal is to accumulate 30 minutes of moderate physical activity most days of the week‹the current recommendation for good health. You can realize significant health benefits by squeezing in just five or ten minutes of exercise several times throughout the day. Try parking your car a good distance from the door or getting off the bus a couple of blocks early. Make your office inefficient: put the trash can far away from your desk, and get a cordless phone so you can walk around while you talk. At home, mopping and other active chores count. You can also give up your remote control‹the walk from sofa to TV translates into an average of four miles a week. And if you get up and move during the commercials, in just three hours of TV time you'll have done 50 minutes of exercise.

If you'd like to start a more formal exercise program, walking or running are great choices‹you don't need fancy equipment and you can exercise almost anywhere. Here's a plan for success:

Stretch after workouts to prevent soreness and injury and increase flexibility. Hold each stretch for 20-30 seconds. Five to 10 minutes makes read more