1. In the past month, have you had chest pain when you were not involved in physical activity?


2. Has your doctor ever said that you have a heart condition or that you should only participate in physical activity that is recommended or supervised by a doctor?


3. Have you recently had some sort of physical trauma such as surgery, giving birth, or other even that caused you to seek medical attention?


4. Do you feel pain in your chest during physical activity?


5. Do you lose your balance because of dizziness, or do you ever lose consciousness? Does this occur when engaged in physical activity or everyday activity?


6. Do you have a bone or joint problem that could be made worse by a change in your physical activity?


7. Is your doctor currently prescribing drugs for your blood pressure or heart condition?


8. Do you know of any reason you should not participate in physical activity?


9. Are you in relatively good health and free from physical limitations?

If you feel like you are able to answer the previous questions properly or have already spoken with your doctor about concerns and have awaited the appropriate amount of time, below are some examples of how you can ease into a work routine in order to get started getting into shape.

Begin with a 15-minute stretching program. Stretching is important when you have not been working out on a regular basis because stretching helps to improve flexibility in your joints and tendons. Make sure you really stretch your lower back, hips and inner thighs as these areas are more prone to strain
.
Gradually add aerobic exercise to your stretching program. Begin with five minutes of aerobic exercise and after about two weeks (depending on how frequently you exercise), add another 10 minutes.

Walking is a great way to start getting into shape because you can really tailor it to fit your abilities. Start with a leisurely stroll and work your way up to a jog when you feel like you are ready for it. Be aware of how your body is handling the increase and do not be discouraged if you feel like you need to hold back for a little while.

Try to work your way up to three days of aerobic training per week for about 30 minutes. Increase the duration and intensity of the exercise as the weeks progress using this sequence:

1. After stretching, warm up for five minutes at a comfortable pace.
2. Spend five minutes at a faster-paced intensity.
3. Cool down slowly for five minutes.
4. Each week, increase the faster-paced period by two minutes. Within six weeks, you should reach 25 minutes of aerobic exercise.

Another helpful beginner exercise is to strengthen abdominal and pelvic muscles. Strengthening pelvic muscles helps to maintain correct posture and reduce strain on the ligaments.

Working on making muscles stronger, will also benefit your tendons, ligaments, and bones. Strength training will allow you to build muscle strength and mass to more efficiently burn fat.

Strong muscles help prevent osteoporosis by increasing bone mass and promote weight loss by adding muscle mass and losing fat. Weight training also provides you with the strength to be able to handle more vigorous exercises.