�I don�t have the space.�

�It�s too cold outside.�

�It�s too hot outside.�

While there may be lots of excuses for avoiding exercise, there are more reasons why it should not be avoided. The healthy benefits of a safe and regular exercise routine are hard to deny.

In a report of the Surgeon General published by the Centers for Disease Control, the benefits of regular physical activity are clear. Moderate activity that is done most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.  A regular exercise routine may have the following very convincing benefits:

• A reduced risk of premature death.
• A reduced risk of death from heart disease.
• A reduced risk of developing diabetes, high blood pressure and colon cancer.
• A reduction in high blood pressure for those with high blood pressure already.
• A reduction in feelings of anxiety and depression.
• A means of controlling weight.
• A means of building and maintaining bones, muscles and joints.
• A means of promoting psychological well-being.

However, don�t be fool-hearty in your exercise routine.  Rather than acting on a burst of energy, there are steps to creating a safe routine.  In order to avoid being one of the several thousand rushed to the emergency room after an exercise-related injury, the American College of Emergency Physicians recommends following these safety guidelines:

• Talk to a physician before beginning your program, especially if you have a chronic health problem.
• Consider working with a qualified instructor to learn good exercise techniques, and appropriate types and levels of exercise.
• Always begin a workout with a warm-up and end it with a cool-down.
• Drink plenty of water before, during and after a workout.
• Dress appropriately, so as not to be too warm or too cold.
• Exercise at a comfortable pace.  Start out slowly and gradually increase as more strength and endurance is gained.
• Gradually stop a workout  if you experience any pain, dizziness, shortness of breath, irregular heartbeat or increased fatigue.  Be sure to contact a physician. 

A key to maximizing and sticking to a routine is to create one that can easily be followed. Exercise does not have to be limited to running and walking. Cleaning the house, dancing, walking up stairs and working in the yard all incorporate a level of physical activity that can fit into daily life. Less intense activities (washing and waxing the car) should be performed for longer amounts of time (45-60 minutes) while more intense activities (climbing stairs) should be performed for less time (15-20 minutes).  Remember that some activity, whether moderate or intense, is better than inactivity. And if you choose a routine that you enjoy, you might even forget that it was recommended by the Surgeon General.