To be physically fit you do not have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.

To achieve and maintain physical and cardiovascular fitness, orthopaedists advise following a balanced fitness program - a program that includes the following:

• If you have an existing medical condition, or are just starting an exercise program, be sure to consult your physician prior to beginning the program to make sure the exercise program that you choose is designed with your health and wellness top of mind.

• Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.

• In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and allow for some variety in your fitness routine - not only in the fitness activity that you choose, but in the time, and setting. This helps to eliminate boredom with any one activity or location.

• Be sure to start off any work-out/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.

• Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather.

• Just as warming-up and stretching is important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking.