Even people who start exercising later in life appear to gain many of the same benefits as people who have exercised their whole lives, according to research.

And, physical activity throughout life can help protect against some cancers. For breast and prostate cancer, exercise may help by regulating hormone levels. For colon cancer, physical activity stimulates movement through the bowel, reducing the length of time the bowel lining is exposed to harmful substances.

Many people invest in exercise equipment but find it can be difficult to stick to an exercise program. Before that piece of equipment gets dusty, here are some tips to help keep you on track:

Exercise for the health of it.  Rather than working on developing a perfect body, focus on feeling better.  Make a decision for yourself and your well being that exercising will help your health.

One step at a time.  Begin your exercise program gradually.  Don?t expect to run a marathon within a month.  Exercise should not feel like punishment, so choose the type you are most likely to enjoy.  If you try to do activities you dread, you are not likely to follow through.  Begin with what is easiest for you.

Set reasonable goals.  Know what is realistic for you to accomplish.  You are more likely to continue your routine if you fit exercise into your schedule. People often fail because they try to do too much.  Pick several small goals instead of one large goal.  Start with one area of fitness you want to improve first.

Pace yourself.  Exercise does not have to be exhausting.  Moderate exercise is better than hard, intense exercise.  People who work out in several short sessions (e.g., 10 minutes) are more likely to stick to their fitness program than those who try to work out for 60 minutes at a time.

Be specific and choose variety.  Rather than having general goals like "getting in shape" or "exercising more," choose concrete goals such as walking 20 minutes on Tuesdays and Thursdays, and doing stretching exercises five minutes each morning.  The more variety you have, the more likely it is that you will continue.  A well-rounded exercise program that includes aerobic exercise, strength training using weights and flexibility exercises - even when performed regularly in small increments - is key, according to the American College of Sports Medicine.

Incorporate fitness into your lifestyle.  Begin to see exercise as an everyday opportunity.  For example, use the stairs instead of the elevator, walk during lunch, or bike to work.  Combine fitness with your family chores and activities, such as raking leaves or gardening.  Join an aerobics class if you want to meet people or have a more structured fitness program.

Motivate yourself.  Try visualization techniques to help your motivation. Imagine yourself being in shape and how it feels.  Create a vision of yourself looking fit.  Rather than focusing on feeling out of shape, picture yourself feeling energized after your workout.  Also, reward yourself when you meet each of your goals.

Get a support system.  Build a support system of family, friends, co-workers and/or neighbors.  They can help encourage you when your motivation is low. You can also exercise with someone else.  Try to find a buddy who shares similar fitness interests.  Many shopping malls have mall-walker programs where you can meet others.

Expect setbacks and prepare for obstacles.  Things like time, illness or bad weather may occasionally get in the way.  Disruptions are inevitable.  Accept them and move on.  If you go off your program, you can always adapt and resume.  Some exercise is always better than nothing at all. 

If you are a male older than 45 or a female older than 55 and have not been regularly active, or have any health concerns, consult your doctor before you begin an exercise program.

Regardless of your age, consult your doctor if you have two or more of the following risk factors: high blood pressure, high cholesterol, diabetes, are a smoker or have a family history of early onset heart disease (first degree relative with heart disease before age 65 for female relatives, or before age 55 for male relatives).