Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.

There is plenty of information available on how to run a marathon, how many weight lifting sets and reps to perform for bigger biceps, and which stretches are best for specific parts of the body.  There is not, however, much on the topic of how to go from a sedentary, no exercise lifestyle to one including physical fitness as part of a regular routine.  This article will focus on five steps to get you started.

The first and most important step if you have been living a sedentary lifestyle is to talk with your doctor. This is especially important if you have any health problems, or if you're pregnant or elderly.  Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight and even improve your sleep habits and self-esteem.

Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.

1. Have a Fitness Assessment Done

You may think you know how fit you are but actually being tested can give you specific data as to your strength, cardiovascular health, flexibility and body mass index.  These are all important indicators of where you are starting and great benchmarks against which to measure later.  Some of the tests you may have done are:

• Your pulse rate before and after a one-mile walk
• How long it takes to walk one mile
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference at the level of your navel
• Your body mass index

2.  Create a fitness program

It is easy to set your mind to exercising and changing your wellness habits.  It is another thing altogether to follow through and keep up with those intentions.  When you create your fitness plan make sure to keep in mind that you may need some extra motivation to keep you going.  Here are some tips to help you create a program for yourself:

• What are your goals? Are you starting a fitness program to lose weight, get toned or for a specific sport? Having clear goals can help you gauge your progress.
• Choose activities you'll enjoy. If you have fun doing the exercises you've chosen, you're more likely to keep doing them.

• You are just beginning to exercise, start cautiously and progress slowly

• Schedule time to exercise as you would any other appointment.

• Cross-training can keep exercise interesting. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

• Make an agreement with yourself and put it in writing. A written plan may encourage you to stay on track.

3. Have all your fitness needs ready

You'll probably start with athletic shoes and clothing. If you are buying a gym set take time to make a good choice.  If you are going to do weights on your own consider hiring a trainer.  Be sure to educate yourself on what you are getting into to ensure your safety and reduce the risk of injury.

4.  Get started

• You don't have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits. Ten minutes of exercise three times a day may fit into your schedule better than a single 30-minute session.

• Your workout routine may include various activities, such as walking, bicycling or rowing. Why stop there? Take a hike with your family or spend an evening ballroom dancing.

• Be aware of your limitations and listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break.

• If you are not feeling well, give yourself permission to take a day or two off.

5. Measure your achievements

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

By Christina Leon, Staff Writer