As a fitness and health consultant people often ask me for advice when they decide to begin an exercise program. They have many questions about how much exercise is enough, what type of exercises they should do and how they should begin.

There is much research that suggests that almost anyone can benefit from a regular exercise program and a well rounded exercise program can bring about positive changes in fitness levels. And the good news is that exercise doesn't have to be a painful experience. In fact, there are many studies that suggest habitual inactivity might accelerate the aging process. This means that we would probably all be better off if we started moving and kept moving.

How do you get started? This is the time I usually tell people to 'think small' and to 'set themselves up for success'. If you have not been exercising regularly your body will need time to adapt to the new demands you are placing on it. Once you begin your exercise program your body will respond and your heart, lungs and respiratory system will start working more efficiently, your muscles will become stronger and if you are also doing some stretching exercises your flexibility will improve.

Exercise Your Options - by using the FIT Formula. (Note: This acronym was first developed by Dr. Martin Collis and was published in the November 1975 B.C. Medical Journal. It has since become a standard formula for exercise prescription.)

F = Frequency
The latest research shows that participating in some type of physical activity everyday is best. However, alternating cardiovascular and muscle strength and endurance sessions can be beneficial. The following recommendations for frequency might help you start your own program:

Stretching can be done everyday. When you get up in the morning or before you go to bed try doing some stretching exercises. You can also maintain your joint flexibility by taking special stretch classes that are offered at many fitness and recreation centres in your neighbourhood. It is important not to stretch when your muscles are cold and unused. If you do a morning stretch, warm-up a little first. Stretching after a run or other vigorous physical activity helps prevent stiffness and maintain full range of motion.

Muscular strength and endurance exercises can be performed two or three times a week. Muscles do require a day or two of rest between sessions. To start your program I suggest that you try 2 or 3 upper body exercises such as shoulder lifts, arm presses, or even mini push-ups if you can manage. Lower body exercises such as leg lifts, leg flexion/extensions and calf raises can also be done. Abdominal exercises such as sit-ups will also help you to tone and strengthen your abdominal muscles.
To improve your heart health, cardiovascular activities can be done 3 to 4 times per week. Brisk walking, hiking, cycling, swimming, aerobic fitness classes, and cross country skiing are just a few examples of activities that you can do.

I = Intensity
The second exercise principle is intensity. Many people wonder how hard they should be working. Dr. Bob Bell, a professor at the University of Victoria, who specializes in older adult fitness, says that all of the benefits of fitness can be obtained within your "comfort zone". He describes our comfort zone as "the pace of exercise at which you feel good, breathe easily, experience comfortable muscle tension and are able to carry on a conversation". He suggests that you think of a set of traffic lights on a busy corner and use the green light for intensity. A RED LIGHT - means stop. If you are out of breath, you feel your muscles straining or you feel exhausted, change your exercise routine. An AMBER LIGHT - means caution. If you are short of breath, your muscles are tiring or you feel tired, then slow down and lower the intensity of your exercise routine. A GREEN LIGHT - means go! If you can breath comfortably, you feel your muscles working, but they are not fatigued and you feel good about your exercise routine then continue. He also says that your green light will stay on longer as you become more fit because your body will adapt to the frequency and intensity of your routine.

T = Time
I used to think that everyone should exercise for a long time each day. I have since learned that a little fitness really does go a long way to improve our health. Stretching exercises can be done for 5 or 10 minutes a day. Once you become familiar with a stretching routine you can increase the time and stretch for 20 to 30 minutes a day. Muscular strength and endurance exercises can take about 20 to 30 minutes a day, but don't feel you have to start off with a routine that takes that much time. Again, start small - a few exercises will be much better than no exercises at all.
For many years fitness professionals have been counseling people to perform aerobic activities for 20 to 30 minutes a day. Recent research by Steven Blair et al from the Aerobic Institute in Dallas, Texas shows that health benefits occur with three 10 minute sessions a day. Now this doesn't mean you will become an elite race walker or runner, but it does mean that your heart, lungs and circulatory system will benefit from your efforts.
Participating in regular physical activity can help you stay fit and enjoy life. As "Participaction" says - Move - A Little More - A Little More Often. Good luck with your fitness plans.

Recommended reading:
Stewart, Gordon W. Active living: the miracle medicine for a long and healthy life. Champaign, Illinois: Human Kinetics

Lara Lauzon is a consultant working in the area of health and wellness. She is a sessional lecturer at the University of Victoria in the school of Physical Education and the host of CHEK-TV's internationally syndicated "Body Moves" fitness show. Click here to email Lara Lauzon.