Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.

One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves (e.g. if your goal is to finish a 5k run, start by building a plan that includes shorter runs to start).

Starting with small goals will not only increase your chances of success, it will also keep you motivated every step of the way.

Adults should aim to be physically active every day. Any activity is better than none.
It is important to start slowly and increase the intensity as you build your fitness level up.

You should aim to do at least 150 minutes of activity a week, either in lots of short sessions or 2 big sessions. You should also try to do strengthening activities that work all the major muscles.

It is also important to try and reduce time spent sitting or lying down and break up long periods of not moving with some moderate activity.

Most importantly, make sure the type and intensity of your activity is appropriate for your level of fitness.

Even though a daily amount of physical activity is needed for good health, allowing your body to rest and recover is just as important. Try exercising every other day instead.

Not letting your body recover from the stress of exercise increases the risk of injuries. Exercising too much can also weaken your immune system and increase your risk of infection, hormonal imbalances, depressed mood and chronic fatigue.