We all know that exercise is good for you, and I know that my body feels better when I exercise: I have less of those 40-year-old aches and pains, better endurance for my hectic life and – let’s face it – I look and feel healthier, too.

But what does it really take to start or maintain an exercise program when you’re a busy woman trying to juggle all of the other aspects of life?

These days everything in a bottle has a warning label, directions for proper use and possible side effects. Exercise can’t possibly come in a bottle – but what if it did? What would the label say? A recommended dosage might look like this:

*Take regularly. For best results – and to promote heart and lung health, as well as weight loss – use cardiovascular exercise three to five times per week for a minimum of 20 minutes per day. Efforts must be consistent, week in and week out, for results to show and stay. Most cardio efforts should be done at a moderate pace. You should be able to hold a conversation while exercising, but if you can belt out a show tune you need to work a little harder!

*Use the proper dosage. Everyone, once cleared by a doctor, should participate in two to three strength training sessions per week. These sessions should combine working the major muscles of the upper, lower and core areas of the body. Always rest 48 hours between strength sessions.

*Increasing the dosage. Follow this golden rule: every week, try to add a little distance or time to your cardio workout (but never more than 10 percent per week). You will burn more calories and become more fit. For strength training, increase weight by 10% or repetitions by two each set every fifth workout.

*In sickness and in health? A good rule of thumb to follow is that if you are sick from the chest down, rest instead of working out. Fever? Rest. Tummy trouble? Rest. Common cold? Most of us can make it through a good workout with a cold, but you can ease up a bit on the intensity. Regular exercise should make your immune system stronger. Always listen to your body.

*Miss a dose? Didn’t get in those workouts last week? Don’t try to make them up this week. It’s impossible to catch up on missed workouts. Instead, commit to the workouts scheduled this week and the next and each one after that.

*Exercise can become habit forming. The experts tell us it takes 21 focused days to make or break a habit. However, working out three times over 21 days doesn’t a habit make. Only count the days that you actually exercised.

*Compliance. Make everyday fitness practical for your life and you are more likely to stick to it. Walk with friends at lunch or after work. Join a program that lets you bring your child along or a gym with child care. Connect with your spouse or partner over exercise instead of nachos and beer. Think creatively.

*Side effects. Regular exercise and healthy eating will make you feel better, increase your confidence, leave you more energized at the end of the day, release endorphins into your system, speed up your metabolism, make you a good role model, help you maintain a healthy weight, reduce your number of medical visits per year, fight off disease, slow the aging process and strengthen your bones, body and mind.

Take one per day, five days per week and in 21 days you’ll be hooked!

—

A certified fitness instructor specializing in women’s and post-natal fitness, Kris Dorer owns and operates StrollerFit – Exercise with your Baby, throughout greater Portland. She lives in Old Orchard Beach with her family. The content provided in this column is not intended to be a substitute for professional medical advice, consultation, treatment or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before beginning a new exercise or nutrition regimen.