Starting an exercise program is an important decision, but it doesn't have to be an overwhelming one. Establish a healthy habit that lasts a lifetime by planning carefully and pacing yourself. Motivate yourself by writing your plan on paper and reviewing it frequently. Keep the following points in mind as you design your fitness program:

1. Map out your fitness goals. Are you starting a fitness program to help lose weight, or do you have another motivation, such as preparing for a 5K race? Having clear goals will help you gauge your progress.

2. Determine a logical progression of activity. If you are just beginning to exercise, start cautiously and progress slowly. Consult your doctor or physical therapist for help designing a fitness program if you have an injury or a medical condition. Be sure to ask for a program that gradually improves your range of motion, strength and endurance.

3. Build activity into your daily routine. Finding time to exercise can be a challenge, so make it easier by scheduling time to exercise as you would any other appointment. Watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

4. Include different activities. Different activities (otherwise known as cross-training) can keep exercising from becoming boring. Cross-training also reduces your chances of injuring or overusing a specific muscle or joint. Alternate activities that emphasize different parts of your body, such as walking, swimming and strength training.

5. Allow time to recover. Don’t work out too long or too intensely. Doing so will result in sore or injured muscles and joints. Plan time between sessions to give your body a chance to rest and recover.