These everyday activities are also forms of exercise.

Taking the stairs (instead of using the elevator) Walking (walk to the corner mailbox to send letters, or get off your bus one stop early and walk a little further) Mowing the lawn (with a push mower) Raking leaves Gardening Pushing a stroller Cleaning your house Playing actively with children Between these activities and regular exercise, you can reach 30 minutes of exercise each day.

Source: USDA Dietary Guidelines for Americans, 2000
Balance your WorkoutFor overall physical fitness, engage in activities that are both aerobic (elevate your heart rate), and that promote strength and flexibility.
Here are examples of different types of exercises. Find exercises you enjoy. Remember to start slowly, and consult your doctor before beginning an exercise routine.

Aerobic Exercises
Walking Jogging Cycling Tennis Golf Basketball Dancing Rollerblading Baseball Jumping Rope Flexibility Exercises Achilles Tendon StretchSit on the floor with your legs straight in front of you. Keep your back straight. Grab each end of a towel, put your feet in the center of that towel and pull on the ends of the towel to gently stretch the Achilles tendons. The Achilles tendon runs down the back of your ankle, just above the heel of your foot but below the calf of your leg.
Groin StretchSit on the floor with knees and feet bent so that the soles of both feet are together. Bring feet as close to crotch as possible. While in this position, push down on knees until mild pain is experienced in the groin muscle. Hold this position for 15 to 60 seconds. Repeat 3 times.
Hurdle Stretch for HamstringsPlace one leg out straight on some type of support such as a step. Bend forward at the waist and try to place your head as close to your leg as possible. Keep the

knee straight. Hold for 15-60 seconds.
Doorway StretchStand in a doorway with arms outstretched and placed against wall on either side of the doorway. Lean forward gradually until tension and mild pain are experienced in muscles of the chest. Hold that position for 15-60 seconds. Repeat 3 times.
Strengthening ExercisesWhen we talk about strengthening exercises we mean weight training. Weight training programs have been shown to change body composition, primarily by increasing muscle mass and decreasing body fat. Weight training improves muscular strength and endurance, which can help prevent common injuries. These exercises are not as beneficial to your healthy lifestyle as the cardiovascular and flexibility exercises, so they are not recommended by themselves. However, their use along with the other 2 types of exercise will benefit your greatly. If strengthening exercises are not currently part of your exercise program, talk to your doctor before starting this type of exercise.
The Standing Lateral RaiseThis benefits your back, neck and shoulder muscles. Hold a weight in each hand and lift your arms straight out, away from each other. Do not bend the elbow. Hold this for 15-60 seconds. Do 4 or 5 sets of 5-10 repetitions each.
The Heel RaiseThis benefits the calf muscles. Put your toes on a raised surface (long piece of wood). Hold a weight in each hand, arms bent, with weights close to your ears. Lift up on your toes, hold for 15-60 seconds. Go back to starting position. Do 4 or 5 sets of 5-10 repetitions each.
The Curl-upLie on your back, knees bent with your heels close to buttocks. Your hands should hold the weights on your chest. Curl up about a third to half way. Return to starting position. Do 4 or 5 sets of 5-10 repetitions each.

Finding A Place To Exercise
Mall Walking Mall walking is a great form of exercise you can do year round. Many cities offer mall walking groups, which give you a chance to make friends while you exercise. Contact your local shopping mall for information on mall walking groups. Or, for more information on walking, and mall walking visit this site: http://www.dietplan4you.biz/

Affordable ExerciseGetting fit doesn’t mean you have to join a fancy gym. Regular exercise can be affordable. Local parks and recreation centers offer places to exercise for very little money.
VIDEO CLIP
Getting Started
Exercise for Mental HealthRegular exercise can help you feel good mentally, as well as physically. Exercise promotes self-esteem, and reduces feelings of stress and anxiety.
The Wonders of WalkingOnce considered "too easy" to be real exercise, walking is now recognized as one of the best ways to get in shape.
Did you know walking and running both burn about the same amount of calories? That means if running is a little too high-impact for you, you can still get the same benefits from walking. Walking one mile in 15 minutes burns about as many calories as jogging a mile in 8 1/2 minutes. And, in weight-bearing exercises like walking, a heavier person will burn more calories than a light person. In fact, a 110-pound person will burn about half the calories as a 216-pound person.

This makes walking a great way to jump-start your fitness plan.
Source: The President's Council on Physical Fitness and Sports
Exercise MythsMany people are wary of beginning an exercise program because they just aren't sure it's really going to help them. Here's the truth behind some common exercise myths.
Exercising makes you tired.Truth: While exercising may wear you out at first, once you become more physically fit, most people actually report more energy. Exercise also helps reduce stress and fatigue.
Exercising will take up too much of my time.Truth: You can become more physically active by adding 30-60 minutes of exercise to your routine 3 to 4 times per week, but this time doesn't have to come all at once. If you are really busy, try to find two 15-minute periods in the day to go for a walk, or do some other physical activity. You will probably find you enjoy these exercise breaks, and you will make them a regular part of your day.

All exercises give you the same benefits.
Truth: Different exercises do have different benefits. While any activity (even low-intensity ones) can benefit your overall health, brisk, sustained exercises (like swimming, brisk walking, or jogging) are necessary to improve your heart and lung efficiency, and substantially burn calories. Other exercises are designed to do still other things, like build muscle strength, or increase your flexibility.

You have to be athletic to exercise.
Truth: Many beneficial exercises to not require any special skills. Walking, one of the best exercises you can do, doesn't require anything but a sturdy pair of shoes! As you become more physically fit, you may develop the confidence to try more complex activities.
Source: The President's Council on Physical Fitness and Sports
Dress for SuccessBefore starting a fitness routine, you may be wondering what types of clothing and shoes you will need. Here are some tips for dressing comfortably when you work out.
Dressing for ExerciseBefore starting a fitness routine, you may be wondering what types of clothing and shoes you will need. Here are some tips for dressing for comfort when you work out.
ShoesThese days, it seems like they make a shoe for almost any sport. If you are going to take up a specific activity, wearing a specific shoe can be helpful. For example, for running, you might want a lightweight shoe; for basketball, high-top sneakers will help protect your ankles. But the most important thing is to choose shoes that fit and are comfortable. Choose shoes that give your foot plenty of support, especially in the arch. You don't need to spend a fortune to get a sturdy pair of athletic shoes.
ClothingWhat you wear will somewhat depend on what your activity is, whether it's indoor or outdoor, and what the weather is like. You want to make sure you don't get overheated, or too cold.
When exercising outdoors in cold weather, make sure you wear plenty of layers. You can shed them if you get too hot. And always wear a hat, as most of your body heat is lost from your head.
Whatever the weather, you want to make sure your exercise clothes are comfortable. Loose-fitting sweatpants, warm-up pants, or shorts, paired with a comfortable t-shirt or sweatshirt are best. Your clothes should allow you plenty of room for moving and stretching. Fabrics that breathe are also good, so that your clothing doesn't stick to you too much when you sweat. Remember, you don't need to dress to impress…just to be comfortable and active!

Measuring Your Fitness Are you Ready to Get in Shape?
Print out our Fitness Self-Assessment Form and answer these questions to see how fit you are now, and how committed you are to a fitness routine. PDF
**Note - This document is in PDF format which requires Adobe Acrobat Reader to view. To download Adobe Acrobat Reader, click here.
Planning an Exercise Routine
Walking Warm-upsStretching is important before any exercise, even walking. Here are some stretches to do before taking a brisk walk.
The StretcherStand facing a wall that's an arm's length away. Lean forward, placing your hands flat on the wall, just below shoulder height. Keeping your back straight and heels on the floor, slowly bend your elbows until your forehead touches the wall. Tuck hips toward the wall and hold this position for 20 seconds.

Repeat with knees slightly bent.
Reach and BendStand with feet shoulder-width apart and arms straight overhead. Reach as high as possible while still keeping your heels on the floor. Hold for 10 counts. Bend knees slightly and bend forward at the waist, touching the floor between your feet. Hold for 10 counts. (If you can reach all the way to the floor, try to touch the tops of your shoes...in time you will be become more flexible). Repeat this entire exercise 3 to 5 times.

Knee PullLie flat on your back, with legs extended and arms at your side. Place your arms around your legs just below knees and pull knees to chest, raising buttocks off the floor slightly. Hold for 10 to 15 counts, and repeat 3 to 5 times. If you have knee problems, you can lock your arms behind knees.