The most common mistake beginners make -- or anyone starting to exercise again after a long sedentary period -- is to push too hard, too fast, or go out too long. If you push too hard on your first day, or in the first few weeks, you may end up feeling sore, tired and discouraged at how hard it is. Even if you feel okay the first day, you can quickly burn out.

Most exercise programs are dead in the first week.

It doesn't have to be that way.

#1 Exercise Secret

The biggest exercise secret we can tell you ... is to start slowly and increase your efforts gradually.

Your primary goal should be to make exercise a habit.

Listen: you cannot benefit from exercise if you quit doing it! You have to make it a habit and do whatever it takes to continue with physical activity as part of your lifestyle, as part of your daily (or near-daily) routine.

First, find physical activity or exercise you can enjoy or learn to enjoy. One popular activity almost anyone can do is simply Walking.

Second, you are unlikely to make it a habit if you are miserable. You may wish to make sure it actually feels easy when you first start out. Focus on enjoyment first. Worry about "effort" later.

Of course, you will need always need some level of self-discipline and motivation. Everyone finds it easier to avoid exercising and to avoid physical activity.

Remember that you cannot rely on the enthusiasm you have when you first begin some fancy new exercise program (also knows as the "honeymoon phase"), because it always fades. Somehow you have to resolve to keep going even if it's not easy or convenient.

For general motivation, see:

Don't wait for the feeling
Treat it like a job

For motivation specific to exercise:

You will always feel better
The 10 minute rule
Work out in morning
Motivate with music

Your secondary goal should be to make GRADUAL improvement.

If you start out with small, relatively easy efforts you can gradually build on that and do more, go longer, go faster, etc. But don't force it. Fitness gains happen gradually; when it's time to add more, you'll notice.

Although the point of exercise is to challenge your muscles and/or cardiovascular system, it's better to be on the safe side when you start out. Again, make exercise a habit first. Only AFTER you've made exercise a habit and you are finding it a rewarding activity should you think about making extra "hard" efforts and start challenging yourself with performance gains.

One piece of good news is that as a beginner, you should see rapid improvement. It really doesn't take a lot of effort to initiate the responses you want -- increased metabolism, maintenance of muscle, and even stronger muscles. So that's another reason you don't need to go "all out" when you're first starting. Your body will give you significant boosts with whatever small effort you start with. As you get more fit, your rate of improvement slows down, but by that point you will have made it a habit (and are probably enjoying it) so you'll have the mental resolve and discipline for increased effort if you so choose.

Incremental Progress: If you make slow, gradual progress your body will time to adjust. For example, setting a goal to add 50 steps a day. Or to add 1/4 mile more a week. Or to add one more pushup every day or every week. Over time you'll be doing far more than you ever imagined ... with much less effort than you ever imagined. Record what you can do from the very beginning to see your progress.

Tip: Take it really easy when you record your efforts on the first day, and maybe even the first week or two. This makes it easier to make it a habit, and to see your numbers improve.

Our exercise guides will give you a good starting point, and you can adjust from there. If it's too easy, move on to the next level. If it's too hard, pull back a little until you feel more comfortable.