Smart fitness for the over-40 exerciser

Here's what both newbies and veteran exercisers need to know about smart fitness for grown-ups:

--Get comfortable. Yes, in your own (running) shoes, but also in the setting where you work out.

--Find activities that are right for you. Do what you like to do. Do what you can--whatever fits into your schedule.

-- It's not all about aerobics. There are so many changes that happen to our bodies when we age, and changes to our heart are only part of it.

--Start slowly. There is never an age or activity level that is too old or sedentary to start exercising. No matter how experienced you are, a good warm-up becomes more essential as you age.

--Change it up. You're vulnerable to injuries, not to mention boredom, when you do the same thing every day. More than ever, cross-training is your friend. (Runner, meet bicycle. Cyclist, meet swimming pool.)

--Make it a priority, and don't make excuses. People need to treat exercise the way they treat other essentials in life. We schedule office meetings, so why not workouts?

-- Don't underestimate yourself. If you're a newbie, don't think you can't make giant leaps in your fitness; plenty of age-group champions in running, for example, never laced up a pair of shoes until their 40th birthdays were well in the rearview mirror.

--Speed up. If you're in good health and have built a solid base of fitness, interval training--alternating intense bursts of activity with periods of rest--is a great way to burn more calories in less time.

--Get social support if you need it. It really helps to get your family and friends on board, in spirit if not in body.

--Mind old injuries. Work within the bounds of your health. Almost everyone, except the very ill and very frail, can exercise.

--Don't obsess over weight. Instead, try thinking of exercise in terms of the other, less visible health benefits it's providing, like reducing your risk of type 2 diabetes, heart disease, and some forms of cancer.