As Punjabis, we are famous for our eating habits. Most of the Punjabi people believe that food is one of the 'funs' of life and one should eat as much as he can. With this attitude, we ignore all the negative effects, our so-called 'healthy food' will have on our bodies! Its all right that one should enjoy his 'food' but the joy of eating should be balanced with some physical work. Everyone knows that after enjoying your delicious food, it's easy to sit at home & watch television. But once you try to incorporate some tips, you might discover a dedicated runner right inside you.

If you follow these tricks from the track, you could bring the joy back to your aerobic fitness plan. That's not all—you will also keep boredom and muscle pulls at bay besides being able to stick to your new schedule.

Here's how you, too, can do it: Think of running as a release from responsibility. Think back some years and remember how much you looked forward to recess in school. That's the feeling you are trying to achieve.

But first things, first—how do you get started on a running programme? If you are otherwise healthy and not obese, have strong bones and a strong back, besides a healthy heart, you can join the running brigade. Check with your physician if there are any doubts.

Exercise should be a habit. It is much like having a sweet after dinner or always reading in bed. And check out the benefits—exercise can help reduce hereditary risks, reduce body fat and increase strength, flexibility and stamina. Since exercise is a habit, it takes about six weeks of regular participation to get established. Around the seventh week, you will begin to enjoy that run and actually want it. It will energise you and you will begin to feel its effects throughout the day. Perhaps you will be less tired at night, have more enthusiasm at work or your briefcase\bag will not feel like such a burden. This is a direct reflection of your increased fitness level.

Warm up before a run. Stretching is an excellent part of a sound fitness run or jog. If you neglect this routine, you run the risk of injuring your muscles. To warm up for your run, walk or slowly jog around your house for about five minutes. Then stretch, but never bob or bounce. Don't forget to cool down after your run.

Stay flexible. You will have more fun with your run. Some days it may not be possible to run—perhaps the kids are sick or you're late for an appointment. Relax, it's okay to miss a day or even a week. But it is not okay to stop exercising.

Dressed for fitness success? Layered, natural fibre clothing and a woollen muffler, hat or scarf for chilly days is just what the athlete ordered. With all the impressive exercise wear available, you will look great and be more motivated to run or jog if you dress appropriately.

Give yourself a treat. And pat on the back for your efforts. Some people exercise individually, but on weekends make it a family outing. Run together, then stop by for a casual breakfast on the way home. Try this, or buy yourself a weekly reward like a new book, a tape, a new T-shirt. If you are watching your waistline, stay away from food as a reward.

Run in the mornings. This can energise your whole day. And no one can take this feeling away, regardless of how busy or stressed work becomes.

Are you afraid of jogging alone? If you are, then try joining a fitness club. Or start one yourself. Discuss your idea with friends in the neighbourhood. There are many who'd like to run or walk with a group but don't want to do it alone. But they do want to trim their tummies and shape their thighs, just like you.

Say hello. Acknowledge other regular walkers and joggers while on your run. You need not stop or carry on a lengthy conversation with neighbours, other runners or dog-walkers—just a nod will do. If you do connect, wave or nod as you run past, you will become an established part of the surroundings. Why is that important? You will feel as if you belong.