Adapted from an interview with Susie Kania of the Cooper Wellness Center in Dallas.
1. KNOW THYSELF
If you're starting from nothing, get a physical exam first. Especially if you're a woman over fifty or a man over forty. And don't worry if things go slowly at first. Everybody starts at a different level.
2. THOU SHALT NOT WEAR WINGTIPS
If you're going to walk, wear quality shoes. "People don't always see that as important and they'll go out and walk in whatever they have. … If your feet and legs hurt, then it's hard to exercise."
3. THROW OFF EVERYTHING THAT HINDERS
Don't carry hand weights when you walk. "That has a tendency to throw off the biomechanics and you might end up getting injured. I recommend doing strength training at a separate time."
4. ROME DIDN'T LOSE TWENTY-FIVE POUNDS IN A DAY
"You're not going to accomplish in two weeks what you've undone in the last two years." Start slowly and progress slowly, so you can exercise without hurting yourself. "If you get an injury when you're starting an exercise program, that's very discouraging. You'll get frustrated and probably won't do anything again for a while."
5. THOU SHALT TRY SOMETHING NEW
"Put some variety in your exercise program. Vary your exercises or classes. Try new things—cycling, kickboxing, whatever. Make it enjoyable so you look forward to it."
6. THOU SHALT KICK IT UP A NOTCH
"As you progress and get more fit, you need to continue to challenge yourself, so that you don't get in a rut." In other words, your body gets used to the level you're at. Until you reach your desired plateau, keep challenging yourself—slowly but surely.
7. FLEE THE ELEVATOR
"Look for opportunities for activity as you go throughout each day. Look for the hard way to do things instead of the easy way." In other words, take the stairs. Park farther away from the office.
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