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LESSON 3 Type of exercise is just as important as the three phases. Try to incorporate different types of programs, such as stretching, strength training, balance training, and aerobic conditioning. Each of these affects the joints and body in different ways.

LESSON 4 There can be some discomfort with exercise at first. Therefore, precaution should be taken to ensure you don't injure yourself. Remember that your body's response to exercise can change day by day. You shouldn't feel pain, particularly sudden/sharp pain, when you are exercising. If you do, you need to adjust the exercise, decrease intensity, find a more comfortable position, and/or discuss with your health professional. If pain lasts longer than one to two hours after exercise, or if there is swelling and weakness, then you may have overdone it. Ensure that you use ice after your workouts to decrease any swelling. By understanding that there may be some responses like this, you'll be more aware that you have to adjust your program rather than giving up altogether. This will increase the chances you continue your activities long term.

LESSON 5 In terms of stretching, pick a time of the day when you are generally less stiff or have less pain. (This is particularly important if you are rehabbing an injury or have a chronic joint condition like arthritis.) For some, this may be at the end of the day. Whatever time of the day, doing your stretching program when you have minimal pain or stiffness will provide motivation to continue and help prevent injury.

When stretching, make sure you hold the position for 10 to 30 seconds. Thirty seconds is optimal since it takes this long for the muscle to actually relax. To get better use out of your stretching, take a warm shower or apply moist heat to the area prior to stretching. And remember, don't stretch a cold muscle or you could injure yourself.

LESSON 6 Strengthening exercises are also important. However, strengthening doesn't only mean going to the gym and lifting heavy weights with all the body-builders. New research shows that high-repetition exercises with lower-weight loads can have the same effects on muscle strength as doing heavy lifting. This is great news for those who aren't inclined to keep adding weight to make strength gains.

Strengthening exercises can start with "isometric" exercises. This basically means you stay in one position during the exercise. For example, bending your knees slightly and holding that position is an excellent way to strengthen your thighs. If you can't go any lower, don't worry. Start with one position and then you will slowly be able to go further. Remember, it's about taking baby steps.

Strengthening exercises can progress from just using your own body weight at first. Most people have a tendency to add additional weight as soon as the exercise seems to get easier. Then pain sets in and they become discouraged. Always remember that it is better to increase the duration of the exercise rather than increasing the intensity (adding more weight). If you can do an exercise 15 times, don't try adding more weight. Simply do the exercise 20 times and so on. Your goal is to always increase duration so your body will not be stressed enough to cause any pain.

LESSON 7 Rest time is crucial for strength training. In the past, people tended to weight train every day. Research is showing that if a body doesn't get enough rest, it will break down instead of building up. Therefore, never strength train the same body part two days in a row. Always allow at least two days in between, if not longer.

LESSON 8 Lifestyle activities are also effective forms of exercise. For example, gardening, going for hikes, taking the stairs at work, or playing catch with your kids or grandkids is just as effective in producing positive effects as a more traditional "gym" program. The misconception is that we need to set aside time to exercise, when in fact it's something you can incorporate into everyday activities. Find things you enjoy doing, and make them a regular part of your day.

LESSON 9 Don't overlook aerobic activities, which are important in maintaining heart health and have many positive health benefits. Again, you need to find activities you enjoy. The more you enjoy something, the more likely you will continue doing it over time. There are a wide variety of aerobic activities to choose from, such as bicycling, swimming, walking, dance, tai chi, treadmills, etc. Also, things like walking the dog, raking leaves, and playing golf are also considered aerobic activities.

LESSON 10 Most guidelines recommend 20 to 30 minutes of moderate-intensity activity per day. However, if you are not able to do this, then break it up into five-minute bouts several times a day. Research shows that doing smaller bouts of exercise through the day is just as beneficial as one continuous session. I have to admit that I get bored going to the gym and doing something for 30 minutes straight. Therefore, I take four or five breaks throughout the day and do something for five minutes, such as walking the stairs, moving around the office, etc. Remember, it's about doing something instead of nothing.

Jasper Sidhu, DC, graduated from Canadian Memorial Chiropractic College in 1994 and opened the Downtown Injury Rehab Centre in Windsor, Ontario, incorporating vibration training into the rehabilitation part of his practice. He is vice president of clinical services for WAVE Manufacturing (www.wavexercise.com).