Fitness & exercising: simple ways to shape up.

You already know that exercise is good for you. But it's difficult to fit physical activity into your regular routine. It seems you never have time, you're too tired, or you just don't have fun working out at the gym.

You're certainly not alone. According to the Centers for Disease Control and Prevention, more than 60 percent of U.S. adults don't get the recommended amount of exercise, and 25 percent of adults are not active at all. The problem is that a sedentary lifestyle can wreak havoc on your health. The U.S. Department of Health and Human Services reports that 31 percent of U.S. adults over age 20 are now classified as obese. Even more sobering, physical inactivity contributes to an estimated 300,000 premature deaths in this country each year.

But there is good news. Getting and staying fit really doesn't require much money or time, and there are simple ways you can make it fun. Here's how to get started without straining your schedule, your wallet, or your body.

Don't sweat it

Before beginning any new fitness program, be sure to contact your primary care physician if you have, or are at risk for, a chronic health condition. This includes diabetes, heart disease, obesity, or smoking. Men over age 40 and women over 50 also should contact their doctor before beginning a vigorous exercise program.

If it's been a while since you've exercised regularly, don't try to do too much too soon. Start with short sessions (5 to 10 minutes) and gradually increase your time as your body adjusts. Keep in mind that exercise doesn't have to be intense to be effective.

Short and sweet works

Moderate exercise for 30 minutes a day, five days a week, is enough to improve fitness. If you're really short on time, you can spread your fitness activity throughout the day-three 10-minute walks, for example, or a bike ride in the morning and a jog in the evening. Even taking the stairs or walking briskly for 10 minutes straight in a shopping mall counts toward daily physical activity. Remember to keep the pace comfortable; you should be able to exercise and talk at the same time.

Have fun

Choosing varied activities that you enjoy makes it easier to stick to an exercise program. Bicycling, swimming, dancing, hiking, as well as routine activities such as gardening, walking the dog, or washing the car, are all convenient and inexpensive ways to exercise. You also might consider joining a community softball team or organizing a walking club. Tossing a ball or jumping rope in the park with your kids is great exercise, too.

When you find yourself getting bored with your routine or feeling unmotivated, mix things up. Take up a new activity, find a fitness partner, or set a new goal. For example, if you've been jogging or walking regularly, consider training for a local 5k run or walk event in your community.

Play it safe

Here are some basic guidelines for preventing injury and getting the most out of your fitness routine:

* Get educated. Learn to use your sports equipment properly, whether it's golf clubs, a pair of inline skates, or a weight machine.

* Dress accordingly. You don't have to spend a lot of money on fancy shoes or flashy clothes. Just make sure your clothing is suitable for the activity and, if you're going outdoors, appropriate for the weather. Good shoes are especially important. Make sure they fit properly and are the right type for your activity, especially if you're walking or jogging. And always wear a helmet when biking or inline skating.

* Start and end slowly. Warm up slowly beforehand to reduce the possibility of injury, and then stretch afterward, when your muscles are warm and loose.

* Drink up. Drink lots of water before, during, and after exercise to prevent dehydration.

* Avoid getting overheated. Don't exercise strenuously during extremely hot, humid weather. If you exercise outdoors, especially between 10 a.m. and 4 p.m., apply waterproof sunblock with a minimum SPF of 15, and wear protective clothing and a hat.

The payoff

For an investment of as little as 30 minutes a day, here's what you can get in return: more energy; greater resistance to stress, anxiety, and fatigue; increased stamina and strength; improved heart and lung efficiency; reduced risk of heart disease, diabetes, and bone loss; a better night's sleep; and loss of those stubborn extra pounds. Simply put, you'll look better, feel better, and increase your chances for a longer, healthier life!

In summary

* Talk to your health care professional before beginning a fitness program.

* Choose activities that you enjoy.

* Set realistic goals-don't try to do too much too soon.

* Exercise regularly.

* Start today!

Content for this article was provided by Kaiser Permanente.