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Beginning an exercise program can be difficult for almost anyone - but it's particularly difficult if you're overweight. Being overweight puts added strain on you as you move, because of the way our body has to shift to balance those extra pounds. Your spine becomes swayed, adding stress to your lower back. Your hips, knees and feet take an extra pounding, making joints painful and subjecting them to possible injury. Even moderate activity - such as walking or standing at the sink to do dishes - may become synonymous with discomfort. Exercise is the best remedy, but how can you get started if every time you start to move your body screams STOP? The following set of exercises is designed to help you begin moving with a new sense of freedom and comfort. In the course mastering these exercises, you will be taking an important step toward developing a sense of pleasure and ease in movement. You will begin to feel a new comfort in your body, a new confidence in your ability to do things you want to do without the kind of discomfort that may have caused you difficulty in the past. Before you begin, change into loose, comfortable clothing and put on supportive aerobic shoes. Its very import to warm up before you actually start the exercises, because warming up prepares the body to move more easily and safely. Start taking small steps in place and swing your arms smoothly for a few minutes. Cooling down is also important. After you complete the full set of exercises, finish up with a series of gentle movements and stretches to help the body cool down. A few leg stretches require that you lie down on the floor. To get down on the floor safely, place one foot far in front of the other. As you bend both knees, place both hands on the floor and gently lower your back knee to the floor. Now shift your weight onto one hip, now you can roll onto your back. When you are ready to get up, first roll onto your side. Use your hands to push yourself into a sitting position. Get on all fours, and place one foot in front of the other. Push down on that knee with your hand to help yourself up without straining. When you're finished exercising, put on a long-sleeved shirt and long pants to prevent becoming chilled as you rest. Drink a tall glass of water to replace fluids lost while exercising.

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Here are some things to keep in mind while doing the exercises themselves. Breathe regularly and deeply. If you become short of breath, slow down or take a rest for a few moments. You may need a sip of water, so keep a glass handy.

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Do all the exercises slowly and deliberately, with no jerks or forcing. Your goal is to do each set of eight repetitions. Don't worry if you can't do eight the first time out. You'll become stronger with practice.