Are you thinking about starting a fitness program? Good for you!

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, reduce stress and help you lose weight - even improve your sleep habits and self-esteem.

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

y Consider your fitness goals. Are you starting an exercise program to help you lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals can help you gauge your progress.

I suggest that most adults aim for at least 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous aerobic activity a week. I also suggest two or more days of strength training.

y Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult with your doctor, a physical therapist or a personal trainer for help designing a fitness program that gradually improves your range of motion, strength and endurance.

y Think about how you'll incorporate activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking or jogging on the treadmill, or read while riding a stationary bike.

y Plan to include different activities in your fitness regime. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces the chance of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of the body, such as walking, swimming, cardio fitness classes and strength training.

y Allow time for recovery. Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

y Put it on paper. A written plan may encourage you to stay on track. If you lose motivation, set new goals or try new activities. It is important to see the progress you are making to challenge yourself to keep moving forward.

Starting a new exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Carol A. White is a personal fitness specialist. Contact her at 342-2256 or go to www.theweightroom.net or www.lyffitness.com or www.rapidcity

athleticclub.com.