The benefits of exercise are immense. From increasing range of motion to getting a better night's sleep, research continues to expand our knowledge about the positive effects of exercise.

If we know it's good for us, why can't most of us meet the recommended 30 minutes of activity per day?

People often tell Chris Rosser, clinical coordinator at Hillcrest's Ted and Sue Getterman Wellness Center, that they don't have time to work out, and when they miss one session, it becomes easier to miss more.

"Taking time to take care of you is so important, and doing something is better than nothing," says Rosser who works with people at the Getterman Wellness Center to teach them how to exercise the right way to achieve personal long-term goals.

"The most important thing about exercise is to be consistent and make it a habit," says Rosser, who likes to water ski, bike and garden. "The key to making it a habit is to not burn out at the beginning."

Check out his 10 secrets to exercise success:

1. Do things that you enjoy.

2. You shouldn't dread exercise. If you do-see No.1.

3. Do only what you can. After exercising, if you still feel exhausted the next day you are probably pushing yourself too hard.

4. Work to your nature. Are you a morning person? Get up early! Hate hot weather? Stay inside!

5. Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise. Keep focused.

6. Get help from an expert.

7. Find a partner or try group exercise.

8. Vary your routine. Jog one day. Bicycle the next. Go country western-line dancing.

9. Check your progress. Are you walking farther faster? Does a 3-pound weight seem light? Adjust your activity to continue challenging yourself.

10. Consider joining a health club. This puts many options at your fingertips.

The goal of exercise is to get the heart rate up. Rosser recommends starting out with 20 minutes and increasing gradually up to 40 minutes. If pressed for time, bump up the intensity level. After about two weeks, you will notice benefits like increased energy, less stiffness and more motivation to get up and do things.

Get started on making exercise a habit today! Grab your tennis shoes, swimsuit, rollerblades or gardener's gloves and do what feels good to you.

The Getterman Wellness Center, located at the corner of Highway 6 and Bosque Boulevard, offers cardio equipment, weight machines and group activities, 6 a.m. to 8 p.m., Monday through Friday. There are three exercise physiologists on staff who can meet with you to get started. Call (254) 202-3800 for more information.

Benefits of exercise (according to American Academy of Family Physicians):

* Reduces risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity

* Improves flexibility so it's easier to move around

* Reduces some effects of aging

* Contributes to mental well-being and helps treat depression

* Helps relieve stress and anxiety

* Increases energy and endurance

* Improves sleep quality

* Helps maintain a normal weight and increase the rate you burn calories.