When it comes to starting an exercise program, the first rule for couch potatoes is to "take it slow and easy," says a Ball State University exercise physiologist.

While the U.S. Food and Drug Administration (FDA) recommends the average person needs up to 90 minutes of daily exercise to lose weight, few people are prepared to start such an extensive physical regimen, said Mitch Whaley, chair of the School of Physical Education, Sport and Exercise Science.

The average couch potato will be unable to exercise for 90 minutes without suffering negative physical and/or physiological set backs, he said.

"A person who hasn't been exercising for a while should start modestly with a new exercise program," said Whaley, who is the senior editor for the 2005 edition of the American College of Sports Medicine (ACSM) guidelines book. The publication, to be released in May, contains an entire chapter on exercise volume needed to drop pounds and maintain a healthy weight level.

"We recommend starting with 15 to 20 minutes daily of moderate exercises, such as walking," he said. "Over the course of a few months, people should gradually work up to 30 or more minutes."

Some tips on adding exercise to your daily routine, include:

• Park the car farther from the workplace and walk
• Take the stairs instead of elevators
• Ride a stationary bike or use another type of exercise machine while watching television

Exercising throughout the day — totaling 45 to 60 minutes — is "doable" for people who engage in moderately intense activity. This dose of exercise has definite health benefits regardless of whether the individual attains an ideal body weight, Whaley said.

(Note to editors: For more information, contact Whaley mwhaley@bsu.edu or (765) 285-3206. For more stories, visit the Ball State University News Center at www.bsu.edu/news.)