Everyone knows they should exercise. The reasons to exercise seem endless - from better weight control to stress reduction. The risks of not being physically active are also well known. A higher risk for heart disease, cancer and diabetes are just a few. But one in four U.S. adults do not exercise at all and more than half don't work out enough. So what can make you start exercising? A trip to your doctor may be in order.

Exercise prescriptions
If your doctor writes you a prescription for an antibiotic, you are most likely going to take it. But what if your doctor writes you a prescription to exercise? The same thing holds true.

Research shows that people are likely to start and stick to an exercise program if their doctor tells them to do so. One study shows that people are more likely to follow their doctor's advice if the doctor writes an actual prescription instead of just verbally telling them.

So why do people listen to their doctor's exercise advice? One reason may be that people are more concerned with their health when they are at the doctor's office. This may make them more willing to follow the doctor's orders.

Check with your doctor now for a specific exercise plan that is right for you.

A typical exercise prescription often contains all 3 types of exercise for a balanced workout

1. Cardiovascular. Exercises that raise your heart rate and use large muscles. With your doctor's approval, work your way up to 30 to 60 minutes of cardiovascular exercise most days of the week. Good exercises include:

• Walking
• Biking
• Swimming
• Jogging
• Elliptical machine

2. Resistance training. These are exercises that increase strength and endurance of large muscle groups. Examples of strength training include weightlifting and Pilates.

3. Flexibility. Exercises that stretch your muscles and increase your range of motion increase your flexibility. Doctors often suggest bending and stretching in daily activities. Taking a yoga class may also help improve flexibility.

Tips to help you stay on track with your exercise plan

• Start slowly. Start with 10 minutes of exercise at a time and do it three times a week. Gradually build up to 30 to 60 minutes most days of the week.
• Do something you enjoy. You are more likely to stick with an exercise you enjoy doing. If you love to swim, join a gym that has a pool.
• Find a convenient time and place. Not all physical activity has to be done at the gym. Choose a time and place that is most convenient for you. Walk around your office parking lot on your lunch break or do jumping jacks and push-ups during commercial breaks of television shows.
• Get a workout buddy. Exercise with a friend. It's a lot harder to skip a workout if someone is counting on you.
• Don't overdo it. Slowly increase workout time and intensity.
• Keep a record of your exercise progress. An exercise journal will show you how far you've come. Reward yourself when you reach milestones.
• Wear comfortable shoes and clothes. Wear shoes and clothes that are appropriate for the activity you are doing.

Remember to keep up with your exercise plan, just like you would any other prescription for good health.

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External Sources Hewitt MJ. Writing an exercise prescription. In: Rakel RE. Rakel: Integrative Medicine. 2nd ed. Philadelphia, PA: Saunders Elsevier; 2007. . Accessed February 27, 2009 American Academy of Family Physicians. Exercise: how to get started. American Family Physician. 2006;74(12):2095-2096. Accessed February 27, 2009 American Heart Association. Tips for exercise success. . Accessed February 27, 2009 Lawton BA, Rose SB, Elley CR, Dowell AC, Fenton A, Moyes SA. Exercise on prescription for women aged 40-74 recruited through primary care: two year randomized control trial. British Medical Journal. 2008;337(2509):1-7. . Accessed February 27, 2009 Centers for Disease Control and Prevention. Physical activity and health. A report from the Surgeon General. . Accessed March 27, 2009 Swinburn BA, Walter LG, Arroll B, Tilyard MW, Russell DG. The green prescription study: a randomized controlled trial of written exercise advice provided by general practitioners. American Journal of Public Health. 1998;88(2):288-291. . Accessed March 04, 2009

This article was reviewed and updated 08-01-2009.