Deciding to be more physically active is the first step to a healthier you. Congratulations on taking this step! Before you hit the pavement, jump in the pool or head to the gym, take a look at the "whys" and "hows" of starting a successful and safe activity routine.

WHY? The health benefits of physical activity are numerous. Increasing your level of fitness decreases your risk for developing chronic diseases (e.g., heart disease, diabetes), improves how your body functions (even your cells operate better) and makes you feel better. Here are just a few specific examples:

• Healthier body weight and decreased body fat
• Healthier bones, muscles, and joints
• Better posture
• Reduced feelings of depression and anxiety
• Enhanced quality of life (performing daily tasks will be less taxing)

Before you begin, think about why you want to be more active, such as,

• having more energy to play with your grandkids,
• not getting winded walking up stairs,
• sleeping better,
• being able to excel in your career…

Personalizing your reasons for being active can keep you motivated to continue to stay active (and keep you consistent with your plan).

HOW? It is not only important to personalize why you want to become more active, but you must also personalize how you are going to do it. Take some time to think about your day-to-day life. What would work best for you?

• Time of day.
• Day(s) of the week.
• Location—from home, from work, at a gym.
• Do you like quiet time to yourself or interaction with others?

When starting a physical activity routine it is best to remember that "slow and steady wins the race." Many people take on too much at first or start too fast and then don't continue with their plan. Start slow! Every little bit counts.

• Set specific goals. Choose goals that are measurable and achievable, such as, taking a 15-minute walk every Tuesday, Thursday and Friday morning before work.
• Start slow and gradually increase your level of physical activity by increasing the frequency (how often you are active), intensity (how much effort it takes), and time (length of time spent being active). Think "FIT" for frequency, intensity, and time.
• Keep track. Self-monitor the effort you put into following through with your routine—keep track of your daily steps if you are using a pedometer, put a smiley face on your calendar the days you go to the gym, etc.

Typically performing moderate intensity physical activity does not cause health risks, just benefits. However, people with pre-existing health conditions are advised to talk with their health care provider before starting any type of physical activity routine.

GET MOVING! Congratulations again on thinking about starting a physical activity routine. Every effort you make to move more is good for your health—body, mind, and spirit. And don’t forget to reward these efforts. As you set goals for yourself, also plan rewards for achieving those goals. If you want to start a more structured physical activity routine, see the article "Getting Help From a Professional." Now get moving!