Look at the big picture of your health and fitness concerns, then create small tasks toward helping you realize your goals. This is because most people don't have the discipline to face big goals. Attempting to change too many things at once contributes to the stress of trying something new and doesn't create permanent results.

Monthly, weekly and daily goals are all helpful. Start by setting a goal that can be achieved by the end of the day, such as eliminating one soda a day.

In terms of exercise, you could start by initiating an activity that causes heavy breathing and accelerates heart rate for 10 minutes every day. Add an extra five minutes to the workout time, every week or so.

Take baby steps and focus on one goal at a time. Future goals could include working out at least three times per week for 30 minutes each day. Remember to work toward improving fitness levels, not losing weight.

Did you meet your goal? If you managed to take 10 minutes to exercise, your goal was met.

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen. ———

Reggie Palma is an exercise physiologist and has been a personal trainer for 12 years, and has a fourth-degree black belt in the Filipino martial art of kali.