Here are some tips for starting and maintaining a fitness program:

1. Check with your doctor: Before beginning a fitness program, consult a doctor. It is advised to get a medical check up done. This will help you to reach your goals.

2. Set goals: Make sure you set specific, realistic and achievable goals. Have small term goals in the beginning and then later you can set up long term goals. 

3. Start slowly: Most of the people try to work out more when they start exercise. Starting slowly will help your body to get accustomed to the exercises and also adapt to changes which occur.

4. Enjoy yourself: Exercise doesn’t have to be only jogging or running. Dancing is exercise, playing a sport which you enjoy is exercise. Pick activities which you enjoy. It will be easier to reach your goals when you enjoy your work out. 

5. Prioritise your fitness program: Set a time for your exercise and mark them on your calendar. Schedule your activity time like any other appointment.  

6. Work out with a friend: You could exercise together with a friend. It would help you to be motivated and make the work out fun and enjoyable. 

7. Move around: It’s not only about exercising for a long time. You can incorporate movement in your daily life. Use steps instead of an elevator or escalator. Move around in office to talk to a colleague instead of calling or mailing. 

8. Reward yourself: When you reach your goal, reward yourself but not in the form of food. Buy yourself a new work out clothing or a new pair of shoes. 

9. Invest in comfortable clothing and work out shoes: Wearing uncomfortable clothes and shoes can come in the way of your work out. Invest in a good pair of work out shoes which fits well and provides you the right kind of support for the activity and your body. Clothes which absorb sweat and remove it from your skin are the best for a work out. Make sure you wear comfortable attire when you exercise. 

10. Vary your routine: Include different forms of exercises so that you do not get bored with only one form of exercise. Exercising will be fun when you try different activities. 

11.Practice the talk test: You should be able to talk about three words at a time when you are exercising. If you cannot, then you should slow down. If you can talk a normal conversation, then you should speed up your exercise. 

You can get started with a fitness program today with these guidelines.