1. CHOOSE AN EXERCISE YOU WILL ENJOY

Experiment with different forms of activity. Alternating new activities with old favorites will keep your enthusiasm high.
Here are some suggestions:
Indoor activities:
Treadmill, Stair Master, Stationary Cycle or group activities (aerobic classes, yoga, kick-boxing, medicine ball, step aerobics, Kongafit, Latin dance)
*NB all these activities will be featured in the form of workshops at this year's JAMFIT Fitness Expo
At home activities:
Go to your local video store and get a fitness video or inquire at the Expo about getting a JAMFIT exercise video and do exercises in the privacy of your own home. You can also use a jump rope, a set of hand weights and enjoy a variety of activities without having to join a gym.
Outdoor activities:
There are many activities you can enjoy outdoors such as hiking to Blue Mountain, or go walking and enjoy the beautiful morning breeze. Swimming is also a wonderful outdoor exercise, especially during the hot summer months. Getting outdoors not only adds variety to your exercise program but it will uplift your spirits as well.

2. DETERMINE YOUR STARTING POINT

It is recommended that you exercise 3-5 times per week (frequency) with a training heart rate of 60-80% of your maximum heart rate (intensity) for 20-60 minutes (duration)
Weight training should be done a minimum of 2 days per week (frequency) performing 1-3 sets of 10 repetitions (duration) of 8-10 different exercises at approximately 70-85% of your one repetition maximum (intensity)

3. BEGIN SLOWLY AND GRADUALLY BUILD

If you attempt "too much too soon" it will lead to soreness, fatigue and injuries. Work at your own level, start slow and gradually increase duration and level of difficulty as your body progresses.

4. STAY MOTIVATED:

• Find a fitness partner to exercise with. Share ideas and exercise goals
  
• Start an Exercise Journal/Diary. Chart your progress. Nothing beats the feeling of success as you jot down your accomplishments.
  
• Schedule your workouts. Exercise must be a priority in order to establish it as a lifestyle practice. Make time for your workouts and schedule them on your daily calendar or planner.

5. TOSS OUT YOUR SCALE:

Exercise should not revolve around a number on a scale. Exercise is about making a commitment to your health. Weight loss is a natural side effect of that commitment

6. DRESS THE PART:

Wear comfortable clothes appropriate for exercising, they will help you feel like working out. If you exercise at a gym put your exercise wear in a bag and set it beside the door the night before. When it's time to head out the door, all you have to do is grab your bag on the way out.

7. ENTERTAIN YOURSELF:

If you exercise alone, consider using a Walkman to listen to your favorite music or books on tape to help keep you entertained during your workout. May pieces of exercise equipment have racks that fit onto the console to hold reading material If you exercise at home, turn on some music or bring the television within viewing range

8. EVALUATE YOUR PROGRESS:

It's a good idea to test your fitness level when you start and re-evaluate yourself every couple of months. There are a variety of fitness tests that you can administer yourself. Getting a body composition test is another great way to chart your progress and can be done every four to six months. The Heart Foundation of Jamaica can perform a lot of these tests at a minimal cost.

9. MAKE EXERCISE NON-NEGOTIABLE:

Think of exercise as something you do without question, like brushing your teeth or going to work. Taking the lifestyle perspective will help you make exercise a good habit.

10. CUT FAT:

Proper nutrition is also a very important part when starting an exercise program. Avoid foods that are high in Fat such as fried foods, pastries, cakes and ice cream.
Eat foods that are nutrious and good for you such as fruits, vegetables, grains and lean meat.