Get moving! You must increase your level of physical activity if you want to lose weight and keep it off. Physical exercise is perhaps the single most integral part of losing weight, keeping it off, creating a better body image and a happier you.

You don't have to join a gym or start training for a marathon to begin incorporating exercise into your life routine. Small, tangible goals are the best way to begin thinking about how you will make room for exercise in your life. Even a little exercise done around your home is a great way to start an exercise program, and in the process avoid many obesity-related health consequences.

You may be asking yourself questions like, where do I begin? What exercises are safe? Do I need special equipment? What if I'm embarrassed to exercise in front of other people? These are all legitimate concerns to any person getting serious about weight loss. If you take things step-by-step, and set realistic expectations, you will be on your way to a healthier, happier life before you know it. We recommend the following steps to ensure the best strategy for your particular situation.

• Talk to your doctor.

  Before you begin any weight-loss program, you should see your doctor if you:
  1) have more than a few pounds to lose
  2) have chronic health problems like diabetes, heart disease, asthma, arthritis, high blood pressure, or a personal or family history of heart disease
  3) are a woman over age 50, or a man over 40

• Start slowly.

  This isn't a race - it's your health. Allow your body time to get used to your new level of activity.

• Set realistic goals.

  Just like dieting, it's easy to give up exercise if you aren't seeing the results you want. Start with short-term goals, like going for a five to 10-minute walk three to four times a week in your first week. With each subsequent week, walk for a little longer, a little more frequently. Feel good about what you can do, and don't worry about what you can't - you'll get there. This is your life, your health, and your goals are yours.

• Always warm up...and cool down.

  A good warm-up lets your body know you're getting ready to exercise. March in place, swing your arms, rotate your ankles, roll your shoulders forward and back. All of these things help get your blood flowing and loosen your muscles and joints for activity. Just as important is a cool-down period, which protects your heart and helps relax your muscles. Don't just stop when you're done, slow down, little by little, and stretch for at least 10 minutes, if you are able.

• Don't go it alone.

  It has been proven that exercising with a buddy makes it easier to stay motivated, so bring along a friend or family member. It's good for both of you!

• Keep an exercise journal.

  This is the best way to track your progress. It's also a good way to motivate yourself, and it shows you just how far you've come. You won't forget where you started, or what you want to achieve. Most importantly, it documents the journey of how you're getting there!

• Look the part.

  The right exercise apparel is comfortable, makes it easy to move, and it gives you confidence that you look the part. Wear supportive athletic shoes, clothes that you can move around in with ease, and be sure to wear sunscreen and a hat if you exercise outdoors.

Even folks with a lot of weight to lose can take part in some kind of physical activity. You don't need to go to a gym or buy any special equipment to get started (although you can do those things later!) Here we'll show three main exercise categories:

• Weight-bearing activities: walking involves lifting + pushing your own body weight.
• Non-weight bearing activities: swimming puts little or no stress on your joints.
• Lifestyle activities: cleaning + gardening are good ways to move around the house.

Weight-bearing activities:
Walking - Its the easiest way to start your exercise routine. Even a leisurely stroll is good for you, but try regular, steady walking that makes you breathe a little heavier and gets your heart rate up.
Weight training - Think of healthy, strong muscles, and how your muscles will help you burn calories. If you can lift your arms, you can train with weights. Small hand weights or even soup cans are all you need to start. You don't have to join a gym to use weights, but if you've never used them before, it is a good idea to start with some supervision or a spotter that can provide an extra layer of safety.
Dancing - What better way to have fun, get your blood pumping, and listen to great tunes? Dancing is a weight-bearing activity that can be done anywhere, with any music. If you can't move on your feet for very long, try sitting down and move your arms and legs to the music.

Non-weight bearing activities:
Swimming or water workouts - Exercising in water is a fantastic way to get a safe and effective workout. There is very little stress on your joints, it works out your whole body, it increases your heart rate, and you get wet.
Bicycling - Whether its outdoors on a road bike or indoors on a stationary bike, bicycling is a fun and relaxing way to get exercise and it doesn't put much stress on your joints. For those of you just getting started, a recumbent bike may be the way to go. It let's you sit back, with your legs in front of you, without hunching over the handlebars and stressing out your lower back.

Lifestyle activities:
Household chores - Improve your health while cleaning your home. Raking leaves, gardening and vacuuming are all great ways to get your body moving, and you don't have to take any extra time out of your day to do them.
Take the stairs instead of the elevator - If you're going up one or two floors in an office building or when you're shopping, take the stairs at a slow but steady pace. Make the decision to exert yourself more than usual. Every little bit helps!
Regardless of what kinds of exercise you do, drink lots of water, and keep moving. Any exercise at all is better than nothing, and it's good for your body, your attitude and your journey to better health.

When you're overweight, you have to pay special attention to the signals your body is sending you. Sweating and feeling a little out of breath is OK. In fact, that's how you know you're challenging your body. But, if you feel any of the following, stop immediately:

• Dizziness or nausea
• Pain, tightness, or pressure in your chest or left neck, shoulder, or arm
• Muscle cramps
• Breaking out in a cold sweat
• Pain in your joints, feet, ankles or legs
• So out of breath that you cant talk or you're gasping

Remember, there's a difference between soreness and pain. It's natural to feel a little sore after a workout, but pain shouldn't be ignored under any circumstances. If the pain doesn't go away on its own, or if it comes back the next time you exercise, see your doctor right away.