'Exercise benefits everyone'

No matter your age or fitness level, it's never too late to start a fitness program. Many studies have shown that physical exercise benefits everyone, so even if you've never worked out before, don't let that stop you from reaping the rewards of regular exercise.

Before beginning any exercise routine, check with your doctor, especially if you have chronic health problems or are at risk for any, such as heart disease or diabetes.

Next, determine your fitness goals. Do you want to lose weight? Improve your strength or muscle tone? Be sure to set realistic goals, so you don't immediately handicap your efforts with objectives that are unattainable.

Getting some professional advice on tailoring your fitness program to meet your objectives is a good idea. If you plan on working out at a health club, consult with a personal trainer or fitness professional there.

If exercising at home is more to your liking, check out reputable references, such as Life Fitness' Smart Exercise Guide at www.lifefitness.com/hom_edu_main.asp or the American Council on Exercise (ACE) website (www.acefitness.org). Or consult fitness books by credible exercise experts such as Weight Training for Dummies by Liz Neporent and Suzanne Schlosberg, Workouts For Dummies by Tamilee Webb and Lori Seeger, and Crunch: A Complete Guide to Health and Fitness by Liz Neporent and John Egan.

An effective exercise program includes cardiovascular work -- such as bicycling, running or swimming -- strength training and flexibility (stretching), along with a proper warm-up and cooldown. To keep you motivated and help you stick with it, choose exercises you enjoy and that can easily become part of your regimen.

Now set up your exercise schedule. Make it realistic given your current activity level and other time commitments, and start small so you don't feel overwhelmed. If you've never participated in a regular workout routine before, don't commit to doing one hour every day. Begin slowly, giving your body time to adjust, and set small goals you can achieve. A better schedule would be 20 minutes a day, three days a week, and then increase it from there. Also, you may not want to take on cardio, strength and flexibility right off the bat. Maybe start with cardio and a little stretching for the first month or two to make exercising a habit, and gradually add strength training.

Do different things so you don't get bored and so your body doesn't become too accustomed to the same exercise. Run on a treadmill one day, strength train the next day and play tennis the day after that. Brisk walking, gardening, even waxing the car provide myriad opportunities for burning calories and improving strength and muscle tone.

Note your progress to reinforce your commitment. If you're working with a fitness professional, have a fitness assessment done at the beginning of your exercise program and again a few months later to see how your routine is paying off. Or use an informal log, such as a workout card or exercise diary. Over time, notice how much you've increased your cardio machine's intensity level, how much more weight you can lift or how many more reps you can do. Remember that results take time, so don't get discouraged if you're not seeing big advances immediately.

Finally, reward yourself periodically with healthy options, such as new exercise apparel, a new CD or a massage.

Fitness is a lifetime commitment. Getting started with a fitness program that's right for you puts you well on your way to making exercise a lifelong, healthy habit. Rohan McKenna/Prima Fit