BOSTON -- Slow progression is the key to success. Remember that anything is better than nothing! If you are just starting a fitness regimen, follow these guidelines:

We tell our new clients to buy a pedometer and place it on their hip, which will measure the number of steps you take each day, so you can get an idea of your activity level. 3,000 steps = approx. 30 minutes of activity, 6,000= 1 hour. You should be walking at least 6,000 steps a day from the time you get up to the time you go to bed. To lose weight you need to try to get to 10,000 steps a day.

Try to add 10 percent a day. For example, if you walk 5,000 steps one day, add 500 steps the next day. A good way to start is to get up and walk for about ten minutes three times a day. If this sounds like too much then get up and walk around for five minutes each hour. At the end of an 8-hour day this would equal 40 minutes.

Write down your daily activities and steps per day in a log, to track your progress.

Drink lots of water to keep hydrated.

A fun way to start exercising and stick to it is to get a friend to join you in this effort!

If you are considering joining a fitness club, visit the facility at the time of day you plan to work out to see there is ample parking, classes available that you are interested in, and if the space is too crowded.

Think about your short-term and long-term goals, which will help determine your approach. The American College of Sports Medicine and the departments of Health and Human Services and Agriculture have established exercise guidelines for weight loss of 60 to 90 minutes of exercise most days of the week. Exercise guidelines for general health benefits and the reduction of chronic disease are 30 minutes of exercise 3-5 times a week.

Strive for at least 30 minutes of exercise a day doing something that you enjoy. Walking, treadmill, cycling, and the elliptical trainer are all great choices to burn calories.

Invest in a pair of good shoes that will help protect your body from injury, as well as add to your comfort and the enjoyment of your activity! Go to a store with a trained sales staff, wear the same type of socks you will wear while working out, and make sure the shoes feel comfortable right away.