The road to fitness starts with assessing your current state of health and fitness and developing a plan of sensible eating and exercise that is right for you. Start with a physical exam, especially if you are overweight or have any medical problems, including heart disease, diabetes or bone disease.

To learn more about your health, you can calculate your Body Mass Index and Know Your Numbers (PDF), important numbers that measure body functions and can help you to monitor your health.

Once you have a clean bill of health it's time to get moving, literally. Start slowly. Getting started too fast can lead to injuries and discourage you from exercising.

Gradually increase activity over a few weeks. Work up to 30 minutes of moderate physical activity (walking, gardening) at least 5 days per week or 20 minutes of vigorous physical activity (running, tennis, swimming) at least 3 days per week.

A good way to get started is to sign up for America on the Move, a national program which helps you keep on track with your fitness goals. Sign up today and get reminder e-mails as well as suggestions on how to make your fitness program fun.