Tips for Exercise Success

Whether it is a structured exercise program or just part of your daily routine, all types of exercise add up to a healthier heart.

If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

Here are some tips for exercise success:

Wear comfortable clothes and sneakers or flat shoes with laces.
Start slowly. Gradually build up to 30 minutes of activity on most or all days of the week (or whatever your doctor recommends). If you don't have a 30-minute block of time, try two 15-minute sessions to meet your goal.
Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday and Saturday from noon to 12:30 p.m.
Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).
Ask family and friends to join you. You'll be more likely to stick with it.
Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10-15 minutes to your next session.
Use variety to keep your interest up. Walk one day, swim the next time then go for a bike ride on the weekend.
Join an exercise group, health club or the YMCA. Many churches and senior centers offer exercise programs too. (Remember to get your doctor's permission first.)
Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10-15 minute walking breaks while watching TV or sitting for some other activity.
Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.
Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
Use music to keep you entertained.
Reward yourself at special milestones. Nothing motivates like success!