FIVE TOP FITNESS TIPS

Every year, millions of Americans vow to join the ranks of fitness buffs, yet more than 60% of adults are not regularly active, and 25% are not active at all. It's not that we're ignorant -- we know that exercise is important. Its benefits are touted everywhere. Regular exercise reduces the risk of heart disease, diabetes, high blood pressure, and colon cancer. It also enhances mental health. But working out sounds like, well, just too much work.

How can you overcome this hurdle? Discuss your plan with your doctor, and then take it one tiny step at a time. Think of the fable of the tortoise and the hare: A moderate pace and consistent behavior win the race. A quick fix may get you ahead for a few weeks, but it doesn't provide the overall effects of a safe, regular exercise routine.

No. 1: Assess Your Fitness Level and Set Goals
Are you a couch potato or a weekend athlete? Do you want to get fit in order to live longer, or to tone your body? Just 30 minutes of walking each day will improve your health, but you'll need more if you want to build muscle.

No. 2: Find the Exercise Right for You
One of the best ways to stick with exercise is to find a form you enjoy. What are your preferences? What styles of exercise suit you? And once you've figured that out, how do you find fitness programs in your community? What about choosing a health club or personal trainer?

No. 3: Cardiovascular Exercise: How much?
When it comes to cardiovascular, or aerobic, exercise, you've got some choices to make: long duration and mild intensity -- such as walking or swimming -- or short duration and high intensity -- such as running or climbing stairs quickly. Both will strengthen your heart and burn fat. And although intensity aerobics will burn more fat in less time, in order to get your body and heart conditioned, you need to mix it up a bit.

No. 4: Resistance Training and Flexibility Work: Why?
Strength training, such as lifting hand or leg weights, preserves bone density, increases muscle mass, and improves strength and balance. Flexibility exercises, such as stretching, help warm you up and prevent injuries. It's important to build both into your workout. You don't need to buy fancy equipment. You can start by lifting a 1-pound can of food.