Train with others Find other people at your level of fitness; fast-food outlets and smoky bars are great places to look. Set up a twice-weekly meeting schedule with your fitness buddies, during which you will earnestly discuss the need to get into shape.
Choose activities you enjoy You’re more likely to stick with a program if it fits your personality and energy level. Activities popular with would-be exercisers include playing checkers, texting, and getting a pedicure.
Monitor your exertion level Use the perceived exertion scale to make sure you’re not overdoing it. The scale ranges from zero (no exertion at all) to 5 (difficult but sustainable) to 10 (maximal exertion). Someone in your condition should aim for a minus 3.
Don’t push your schedule When things get busy, don’t try to complete your entire workout at once. Consider doing three jumping jacks at lunch and then two pushups a week later.
Post reminders Place motivational sticky notes on your mirror: “Doc says fifth heart attack would be bad for me” or “Gotta get back down to size XXL.”