“Feel the burn!” and “No pain, no gain!” Nonsense. Exercise doesn't have to leave you doubled up on the floor with cramps and shin splints. Learning to pace yourself is part of the program and moderation in all things definitely applies here.

Does this mean that you won't feel some discomfort? No. You will. But this will pass, and you'll be getting stronger and more fit each time you lace up your tennis shoes. Listen to your body. If it's screaming at you to stop, you're doing too much. Time to back off a bit and regroup at a gentler pace. There's an exercise regimen suited just for you. It's simply a matter of finding out what it is.

Setting the Pace

Remember, “Lead, follow, or get out of the way?” If you do, forget you ever did. You are the only one who matters, here. Whatever your pace is, it is the right one for you at this time. You wouldn't think of throwing a non-swimmer into the deep end of an Olympic pool or putting an unlicensed driver at the wheel of a semi truck. So why would you think that exercising requires that you start out at peak fitness levels?

What's important now is to formulate a plan that fits your current fitness level and use that as your baseline. Improvement will come quickly and before long, you'll be ready to make some adjustments.

Picking Up the Pace

After you've been exercising for a couple of weeks, you'll notice some important changes. The initial soreness has gone away and you're beginning to feel better. Your energy and stamina levels have increased, and you no longer feel so tired all the time.

Now is the time to increase your reps, your time on the treadmill, or your walking speed to keep those benefits coming. Your goal should be thirty minutes of moderate exercise four or five times a week. And you'll want to cross-train — that is, to alternate between aerobic and anaerobic exercises. Also, by now exercise has become part of your routine, and you're on your way toward establishing it firmly among your good habits. You never realize just how bad you felt, until you start feeling better. And once you start feeling better, you'll never want to look back.