Find a friend to join you in becoming more active. Exercising together will provide you both with support and encouragement to stick with exercising when you get tired or discouraged.

Take a walk every day. Start small with a five-minute walk and gradually build up to at least 30 minutes or more each day. (Or take several 15-minute walks.) Walking with a friend or spouse makes the walks even more enjoyable.

When watching television, get up and walk around or march in place during commercials. And hide your remote so you get up each time you want to change the TV channel.

When at work, take the steps down (and up) instead of the elevator. Hand-deliver messages to colleagues instead of using the telephone or email.

Going to and from work, park your car several blocks from your office or get off several bus stops before your stop. Walk the rest of the way.

When talking on the telephone, get up and walk around. Dance when listening to music.

When you go shopping at a mall, walk twice around the mall before you start shopping. Also, park your car as far from the mall as possible. (Many malls open early for morning walking clubs; see if your mall has one.)

Include active activities, such as walking, golfing, hiking, bicycling, skating, or swimming in your vacation plans.

Be sure to drink lots of water before, during, and after you exercise.

Try several kinds of exercise and find activities that you really enjoy.

Before you begin exercising, talk with your doctor to see if you should take any precautions.