keep it simple keep it practical keep it convenient keep it realistic keep it specific and don't try to make up for years of inactivity all at once. select any activity and amount of time where the probability of sticking with it is high. you may not love walking but if you can do it right outside your door and it requires no special equipment and you already know how to do it (you've been walking your entire life! ) then walking might be your best bet for getting started because it's so convenient. planning is helpful for behavior change and you should set goals each week. write down what day(s) of the week you'll exercise what time of day minutes of activity location and the activity that you'll do. be as specific and realistic as possible and remember that it's not how much you do when you get started but that you simply get started (getting started is usually the hardest part). a sample plan might look like this: monday: take a 20-minute brisk walk at 7 a. m. around the block four times. tuesday: do the same as on monday. wednesday: take a 20-minute walk at 6:30 p. m. (right before dinner) around the block. thursday: take the day off. friday: take a 20-minute walk at 7 a. m. around the block. saturday: walk with your family at 10 a. m. for 45 minutes in park. sunday: bike ride with your spouse for 60 minutes in park at noon. mom will baby-sit. keep records of your weekly progress by writing down what happens or at least checking off that you followed through and then setting your weekly plan every week for at least three months. then at three months you can evaluate your progress and see if any changes need to be made. also ask yourself at that time if you believe you will be exercising regularly in six more months. if the answer is "i'm not sure " or "no " then you ought to continue to set weekly goals. if you are confident that you can maintain the behavior and will be exercising in six months then you may not need to set weekly goals but at the fist sign of slipping you ought to go back to it.
how do i go about getting started with aerobic exercise?