Think of daily exercise as the equivalent of sleeping and eating. If you skip meals or miss too much sleep, you start to lose your ability to feel well and to function. Most people would only forgo sleep or eating in an emergency. This ought to be the same approach to exercise.

Choose to exercise because it makes you feel good and it maintains your health. Those who focus only on weight loss or appearance are more likely to quit exercising whenever they feel discouraged about any perceived lack of progress.

The most recent federal guidelines for adults to get the most health benefits from exercise include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

If you have an exercise program already, keep up the good work. If not, read on for tips to get you started.

Fitness Tips: Stay Healthy, Manage Stress

• 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.  
• Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
• Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
• Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you starta new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
• Take a time-out. Practice yoga, listen to music, volunteer, or get a massage. Stepping back from the problem lets you clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Do your best instead of trying to be perfect. Perfection isn't possible, so be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Take deep breaths. Inhale and exhale slowly.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and then look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.