Nothing is more consistently prescribed by physicians for a healthy, energetic, and productive life than exercise. You can achieve these goals for yourself.

    Don't expect immediate, magical results. Shoot for gradual, long term progress. Don't punish yourself by swallowing the “no pain, no gain” philosophy. Listen to your body; don't push it past its limits.

    Don't become obsessed with exercise. Three twenty minute aerobic workouts per week are enough for most people to stay physically fit.

    Walk briskly one mile a day after dinner. Walk down to hall to see a colleague instead of picking up the telephone. Park in remote, but safe sections of parking lots. Take the stairs for climbs of three flights or less.

    Before investing in expensive equipment, make a serious commitment to exercise. Research the relative benefits and drawbacks of different equipments, such as treadmills, stationary bikes, free weights, and so on. 

    Choose an exercise you enjoy so you'll stick with it.

    Spend three to five minutes warming up your muscles and cardiovascular system before doing any exercise. 

    The older you get, the more you need to supplement aerobic exercise with strength training, flexibility exercises, and weight bearing activities, which help you keep your bones strong.

    Discontinue strenuous exercise during illness. 

    讓醫(yī)生給我們開(kāi)藥方以獲得身心健康、精力充沛和富有成效的生活，我們得到的往往是運(yùn)動(dòng)二字。其實(shí)你自己完全可以達(dá)到這些目標(biāo)。

    不要企盼立竿見(jiàn)影，不要企盼神效。力爭(zhēng)漸進(jìn)、長(zhǎng)期的進(jìn)步。不必用“一分耕耘，一分收獲”的想法讓自己吃苦。傾聽(tīng)自己身體的聲音，不要超越極限。

    不必過(guò)度沉迷于運(yùn)動(dòng)。每周3次各20分鐘的增氧運(yùn)動(dòng)足以讓大多數(shù)人保持身體康健。

    每天晚飯后快步行走1英里。下樓到大廳去見(jiàn)同事而不是拿起電話聽(tīng)筒。把車停放在停車場(chǎng)邊遠(yuǎn)而又安全的地方。 3層高的地方就走樓梯而不乘電梯。

    在投資買貴重的健身設(shè)備之前，先對(duì)運(yùn)動(dòng)健身作出嚴(yán)肅的承諾。對(duì)步行板、蹬踏車、杠鈴等不同器械的優(yōu)缺點(diǎn)進(jìn)行一番調(diào)查比較。

    選擇一種你喜歡的運(yùn)動(dòng)，這樣容易堅(jiān)持下去。

    在做任何運(yùn)動(dòng)之前，做3～5分鐘的熱身活動(dòng)，活動(dòng)活動(dòng)你的肌肉和心血管系統(tǒng)。

    年齡越大，你越需要在增氧運(yùn)動(dòng)之外輔以力量訓(xùn)練、彈性運(yùn)動(dòng)、舉重活動(dòng)，以保持骨骼強(qiáng)健。 

    生病期間暫停激烈運(yùn)動(dòng)。