An easy way to start an exercise program.

I got this simple outline for starting and continuing an exercise program from a great book titled “Younger Next Year” by Chris Crowley & Henry S. Lodge, M.D.

Use it as a guide to get started and feel free to modify it, change it or use it.

Level One

Your first goal is to be able to do 45 minutes of long and slow aerobic exercise without any discomfort. Get your heart rate up to 60-65 percent of your maximum and keep it there for 45 minutes while walking, biking, hiking or any other cardio machine. You should be able to carry on a conversation while doing it. The simplest way to figure out your maximum heart rate is to subtract your age from 220. So you want your heart rate to be between 60-65 percent of that. If you don't have one get a heart rate monitor that you can wear on your wrist. There are many different brands.

At the beginning start slowly. Try any type of activity like the stationary bike, treadmill, stair climber, elliptical trainer. Jump in the pool and swim a few laps. Take a walk. If five or ten minutes tires you out stop. Great you are on your way. Now you have a baseline from where to grow. Every few days add a few more minutes or go until you are exhausted. The goal is to get to 45 minutes six days a week.

Level Two

This level is not complicated. Do 45 minutes of long and slow aerobic exercise four days a week. Do 45 minutes of weight training- don't forget to warm up first- two days a week. I can help you with putting together a weight training plan. If you would like I can also recommend a personal trainer or use one at your gym. Use them until you know what you are doing in the weight room.

Level Three

Here's where you get to have fun. You're still out there six days a week, but you're mixing it up. Do 45 minutes of long and slow one or two days a week. On your remaining cardio days (4 out of the 6) go all out, reaching 70-85 percent of your maximum heart rate. Maybe you want to play around with some interval training, even hitting 85-100 percent of max for a couple of minutes, just to see what it feels like. Do weight training two days a week. You can combine aerobics and weight training on single days... but get out there.

And for your special Level Three bonus, do at least one day of a month of extra-long long and slow. Could be a two hour hike or a three hour bike ride. Whatever you like.

But get out there. Have fun. Show up six days a week.