You might have heard the saying “no pain, no gain” when it comes to exercising. Let’s debunk an exercise myth: pain is usually a cue from your body that something is not right and it can lead to frustrating setbacks if you don’t pay attention carefully.

Rather than jumping into a program at a high intensity, start a workout routine slow and progressively build. As you settle into a program, remember to keep changing and increasing the difficulty as the exercises get easier.

As you age, physical activity becomes more essential to staying mobile and enthusiastic for life’s adventures. Along with wisdom, age brings changes in body composition, decreases in metabolic rate, aerobic performance, range of motion, muscular strength and power, bone mass and cognitive function — but don’t get discouraged, all of these symptoms can be improved with exercise.

First, talk to your doctor before starting any exercise regimen especially if you are at a high risk for, or have any chronic conditions. It is also helpful to speak with a fitness professional to learn how to safely start a fitness program, as well as the best way to work with a chronic condition. A fitness professional, like a trainer, can also help you customize your workout routine to achieve your unique health goals. Working with a trainer can be intimidating, consider taking a fun aerobics class with an instructor you enjoy and believe will give you constructive feedback if you are feeling uneasy with a trainer.

After you have had all of the necessary conversations to get moving, create a pattern or regular exercise schedule; better yet — find an exercise buddy who can hold you accountable for waking up for that morning jog.

Regular exercise is the key to progressing and seeing the best health benefits, in addition, setting realistic and attainable goals. Check in with yourself a few months after starting a plan, if you’re not seeing the results you desire perhaps you need to reevaluate the program.

Every exercise program should consist of four different components to be balanced: cardiovascular exercise, strength training, flexibility training and balance exercises.

Lastly, have fun! Exercise shouldn’t be a chore; there are hundreds of ways to break a sweat so find a Zumba class, go for a hike, or find some type of exercise that intrigues you.

Exercise plays an important role in maintaining quality of life as we get older. When done properly, exercise can keep you healthier, keep you doing the things you love and can help you stay independent longer.

If you haven’t been exercising, there is no time like the present.

Kim Palka is a fitness program coordinator at Emerald Heights life-care community in Redmond.