If you haven't been exercising at all, start by walking a few blocks. Gradually increase the speed and the duration. Once you feel Exercises that you are ready, try jogging.

Jogging may seem overwhelming, especially if you have never jogged before. 43-year-old Sita had wanted to start jogging for a while, and would always say, "My aim is to be able to jog a round of this park without stopping." So her friend Latha one day said "Why don't you jog with me," and Sita said, "Oh no, I will not be able to jog at all. Maybe after some time, when I feel like I have enough stamina."

A month later, she met Latha again. When Latha asked her if she had started jogging, Sita admitted that she had not. Latha then said, "Look, why don't you jog with me, and don't set any target for yourself. Just jog as much as you can, and stop the minute you feel a little tired. It doesn't matter even if you jog two steps."

So, Sita agreed, and she jogged besides Latha for a minute before stopping. After that she made it a point to jog at least that distance everyday. Gradually, she increased the distance and, a few months later, she was able to jog an entire round of the park!

Set realistic goals for your exercise routine, or you will get disheartened. Sita's goal was not to straight away jog ten rounds of the park. Do this, and you will lose heart before long. Almost everyone tries to start jogging at some point or the other, and then they start detesting it and give it up. This is because they push themselves to breakpoint the very first day, and then just cannot sustain the pace.

The best thing to do would be to start very gradually. Jog until you can, and stop when you feel tired. The next time you go for a jog, aim to jog at least the same amount. If you very nearly killed yourself the first time round, the second time you will be able to reach the same distance with a great deal off difficulty, and will dread your jogging session the third time. Even if you do manage to push yourself, you will finally give up trying to equal your first time, and will consequently get disheartened. So, start gradually.

Aim to reach a level of vigorous exercise. Walking is a great exercise, it will help you lose some weight, and it will help prevent you from putting on more, but if you want to reap all the benefits of walking, make sure you walk at a brisk pace. The key is to increase your heartbeat.

Make your weight loss programme a priority and put it above everything else. Just like your job timings are inflexible, and you work all your other activities around your office schedule, so also make an exercise schedule and never waiver. If you have to go for a movie, buy tickets for a show after your workout, or don't go. If you have to meet friends for a drink after work, join them a little later, after completing your workout.