1. Check with your doctor before starting a vigorous exercise program if you have cardiovascular diseases or are over 40 with multiple cardiovascular risk factors. The risks of physical activity are very low compared to the health benefits. Many more people rust out than wear out. You can also check your blood sugar before exercise.

2. Make physical activity a part of your life: grow a garden, choose to walk rather than ride; always use the most distant parking space; take the stairs; play active games with the kids; use a push mower; walk the dog. In addition to these activities, choose an exercise that you will enjoy such as walking, swimming or cycling. If you enjoy it you are more likely to make it a permanent part of your life.

3. Establish an exercise routine. Pick a time of day that's best for you and keep that exercise appointment, as if it were a business engagement. Exercise is cumulative. Three ten minute sessions are just as good as one thirty minute period.

4. Always start with a low intensity exercise to let your body warm up. Then do a few stretching exercises for 3-5 minutes using a slow, steady movement to warm up your muscles and prevent injury.

5. End with a low intensity exercise to cool down, and more stretching to avoid soreness and enhance flexibility.

6. You need at least 30 minutes of exercise every day. If daily exercise is not possible, try for three times a week on nonconsecutive days. Alternating aerobic exercise with strength training is now recommended as the most complete and beneficial program.

7. Remember, you aren't in competition with anyone, so don't push beyond your tolerance. Excessive exercise is not healthy. Exercise at your own pace – if you are unable to walk or bike, do chair exercises.

8. Drink water to replace lost fluids.

9. Check your blood sugar – blood glucose can continue to drop for up to 30 hours after vigorous or prolonged exercise.