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1. How can exercise help me?

   Getting fitter and being more physically active can actually slow the onset of disease or improve symptoms if you already suffer from a chronic condition. It can slow the aging process, ward off symptoms of depression or anxiety, help you sleep better and improve feelings of well-being.

2. How can being sedentary harm me?

   Being sedentary leads to a weak cardiovascular system, weak muscles and stiff joints, which are easily injured. Without regular physical activity, you are at a much higher risk of developing heart disease, high blood pressure, osteoporosis, fatigue and obesity.

3. How often should I exercise?

   Researchers and health professionals are recommending that healthy women work their way up to exercising aerobically most days of the week—at least five. Strength training should be done two to three times a week, and you should stretch every day that you exercise.

4. How long should I exercise?

   You should get at least 30 minutes of aerobic exercise most days of the week to reduce the risk of chronic disease. To manage body weight and prevent weight gain, exercise at a moderate to vigorous pace for at least 60 minutes, and if you are trying to sustain weight loss, exercise at least 60 to 90 minutes at a moderate-intensity level most days of the week. Strength training should take about 20 to 30 minutes for each session, and you should stretch at least 30 minutes, but even five minutes of stretching after exercise is better than none.

5. How hard should I exercise?

   If you are healthy and under age 65, you should work your way up to being able to exercise at an intensity that causes your heart rate to rise to between 50 percent and 85 percent of your maximum. Your maximum heart rate is 220 minus your age. If you are older, you should aim for no more than 75 percent of your maximum heart rate.

6. What if I've never exercised before?

   It's never too late to start. First, consult your health care professional for a thorough assessment. Then, start slowly. Some people start with as little as two minutes of cardiovascular exercise a day. You will be amazed at how your body responds, allowing you to add a little time each week until you work your way up to the level of exercise recommended for you.

7. What's the best exercise for me?

   The key to sticking with an exercise program is choosing activities you enjoy. For strength training, you can choose to work out on weight machines in a gym or health club, or you can work out with hand weights or resistance equipment like rubber bands and a weighted vest either in a class or at home, using a video or book for guidance. Walking, jogging, cycling, swimming, aerobics and other types of classes—from dancing to boxing—are all good cardiovascular exercise choices. Again, you can choose to exercise in group settings or in the privacy of your own home. Cross-training, which is doing different activities on different days, is often recommended to combat boredom.

8. What if I have a chronic condition?

   Many health care professionals recommend exercise for a wide variety of chronic conditions. In these cases, your exercise program needs to be tailored by a professional to your needs. Strong muscles can help women with arthritis protect their joints by improving stability and absorbing shock. Regular exercise also helps women with chronic lung disease improve endurance and reduce shortness of breath; is an important part of controlling blood sugar for women with diabetes; strengthens the bones of women suffering from osteoporosis; helps protect your bones as you age; and may even increase life expectancy for women with heart disease.

9. What if I'm pregnant?

   Exercising when you're pregnant can help you achieve better posture, less back pain, less stress, better digestion, more energy, fewer complications and an easier delivery and less "postpartum belly." It can also prevent or control gestational diabetes. Be sure to consult with your OB/GYN about what exercises are appropriate and at what intensity, as the rules do change somewhat for pregnant women. If you were already active before becoming pregnant, you should be able to continue, within reason. If you are new to exercise, be sure to start slowly and do not overdo.