It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
• Think about your fitness goals. Having clear goals can help you measure your progress and stay motivated.
• Make a balanced routine. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. Aim to exercise most days of the week.
• Start slow and go forward slowly. If you're new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% a week. If you have an injury or a medical condition, talk to your health care professional or fitness professional. Together you can design a fitness program that slowly and steadily improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill. Read while riding a stationary bike. Or take a break to go on a walk at work.
• Put it on paper (or on your phone). A written plan may help you stay on track.

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