MANHATTAN, Kan – Starting an exercise program is one thing. Sticking with it can be more difficult, but it doesn’t have to be, said Nancy Gyurcsik, assistant professor in kinesiology at Kansas State University.

To exercise for health and fitness, it’s not necessary to suit up and join a gym, she said.

“Health-promoting physical activity can be cumulative throughout the day. Some may already be part of your routine,” said Gyurcsik, who also is actively involved in K-State Research and Extension’s Community Health Institute.

“An early morning walk, choosing to use the stairs rather than the elevator at work, parking at the end of the block or mall parking lot, rather than in front of the store, or setting aside time for a walk or bike ride with family or friends qualify as moderate (and healthful) physical activity,” she said.

Yard work, housework, and even toting groceries also can qualify as moderate physical activity, she said.

But, isn’t huffing and puffing necessary to achieve health benefits from exercise?

“Not so,” said Gyurcsik, who recommended what she calls the “Talk Test” to gauge activity levels.

“During moderate physical activity, such as a walk with a friend or bike ride, it should be possible to still carry on a conversation yet feel like you are exerting yourself,” said Gyurcsik, who urged caution in beginning – or expanding – an exercise program.

“One of the primary reasons that exercise programs fail is that people dive in rather than starting slowly and building capacity,” she said.

“Start slowly, perhaps with a walk around the block. As self-confidence and energy build, extend the distance,” she said.

People who make physical activity part of their day usually report that they look and feel better, have more energy yet rest easier, and have less stress. Regular physical activity can make it easier to manage weight, and health benefits include reduced risks from high blood pressure, cardiovascular disease, diabetes and arthritis.

Consult with a health care professional before beginning an exercise program, Gyurcsik said.

For more information on health and fitness, contact the local K-State Research and Extension office or visit Extension's Web site: http://www.oznet.ksu.edu .