The older you are, the more important it is to see a physician before you begin moderate or strenuous exercise. If you have quit smoking in the past six months, you should also consider a visit to the doctor before getting started. Remember that you should not be ashamed of where you currently stand. It is all about where you are heading!

Health-related fitness requires that you maintain a minimum level of fitness for your age to reduce your risk of illnesses that can be caused by lack of exercise or poor nutrition. Performance-related fitness concerns the activities you want to do. Some occupations, such as firefighter, require higher levels of fitness, as do some recreational activities, such as hiking.

Moderate intensity is defined as any activity that burns around five calories per minute [3] X Research source Engage in the activity for at least ten minutes at a time: shorter intervals will not have the same benefits. [4] X Research source

Strength training is also known as anaerobic exercise, because during this type of exercise, the body uses energy that does not require oxygen.

Aerobic activities that require some equipment or a particular location include jumping rope, swimming, and riding a bicycle. A good rule of thumb is that a body in motion is easier to keep in motion. You should move as much as possible throughout the day!

Take advantage of the weather where you live. In the north, you can try cross-country skiing. Near the beach? Wakeboarding provides an aerobic workout. If you’re competitive, try an aerobically intense sport such as soccer or racquetball.

Lifting heavy weights less often (high weight/low repetition) will improve your strength, while lifting lighter weights more frequently (low weight/high repetition) will improve your endurance. Choose between free weights or weight machines, or consider a mix of both!

Because you don’t need equipment, bodyweight training is great for those who travel, who don’t have time to go to the gym, or who don’t have room for a free weights or a machine.

Do Pilates. A popular form of exercise created by Joseph Pilates in the early 1900s, Pilates focuses on strengthening core (torso) muscles such as abdominals, lower back, hips and thighs. [8] X Research source Explore isometric exercise. This type of exercise focusing on holding certain poses for few seconds or minutes. Poses like plank, bird dog, and bridge are particularly useful for strengthening core muscles. [9] X Research source

Like many other activities, yoga can be done at home or in a studio. However, it is important to make sure you are doing the poses correctly to avoid injury, and a yoga instructor can provide feedback. Because it focuses on the mind as well as the body, yoga is designed to be more than a physical exercise. It is a philosophy as much as it is an exercise program. [10] X Research source

Neuroscience research has shown that it takes time to create a new habit—up to 66 days. But that means that if you stick with exercise for just two months, you will form a new habit that can last a lifetime. [11] X Research source

A “workout buddy” can also make it more likely that you will take that six a. m. run! A personal trainer can provide a personalized exercise program and motivation.

The Office of the President’s Council on Fitness, Sports & Nutrition] sponsors a variety of challenges, and you can track your progress online.

Electronic fitness trackers provide a wide variety of health tracking capabilities, from simple step counting to tracking your sleep patterns and heart rate. [13] X Research source A number of websites are also available for tracking fitness as well as nutrition. Some, like RunKeeper, can even help you find a fitness buddy. [14] X Research source