Before you start any kind of rigorous exercise program, check with your physician. If you are fairly sedentary now, start with the basic guideline: thirty minutes of moderate exercise accumulated throughout the day. To build bone and muscle and boost overall strength, consider adding two or three strength-training sessions a week.

When you are ready, you may want to learn simple weight-lifting techniques from a video or in a few sessions with a personal trainer. A good video or a trainer should explain lifting techniques as well as some stretches for die muscles you've worked. To avoid injury, always warm up for a couple of minutes by doing something simple like marching in place or jumping jacks.

Strength training will help you maintain a healthy weight by building calorie-burning muscle. You may want to add some aero­bic exercise for your heart health. Aerobic exercise will also help with weight management and bone building. Work up to three weekly aerobic sessions—brisk walking, perhaps—and work out for twenty minutes at your maximum heart rate.

Like healthy eating, enjoying physical activity is a life-long pur­suit. The benefits are continuous but only as long as you stick with a regular plan.
 

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