If you've been inactive for a length of time, or if you've had any recent surgery or physical problems, consult your doctor before you start a stretching or exercise program.

STEP 1 Walk around 散步

Walk regularly, more than 20 minutes at a stretch to get the pulse up for good cardiovascular endurance. Walking is a great way to boost energy.

STEP 2 Jog or run 慢跑或跑步

Jog or run to improve stamina and condition the heart and lungs. Burn calories and feel better.

The weather is inviting, but if you do too much too soon, you might risk tendinitis, stress joints, or develop muscle problems.

STEP 3 Bicycle for low impact 骑自行车

Bicycle around the neighborhood, in parks, on bike paths, or along trails. If possible, commute to work on the bike.

STEP 4 Eat organic produce 吃有机食品

Eat fresh, organic, leafy greens, veggies, and fruits in season. Give your body good, nontoxic fuel.

STEP 5 Hike and enjoy nature 徒步旅行 享受自然

Hike to improve stamina. Absorb the peaceful woods and running water as you recharge your mind and body with fresh air, healthy exercise, and unhurried reflection.

Backpack if you're adventurous, but be aware of and prepared for animals, snakes, and bees. Bring a partner just in case.

STEP 6 Kayak rough water 去划船

Kayak rough water to build the muscles of the abs, back, and stomach. Condition and prepare, because you need to be flexible enough to react on the fly and mentally sharp enough to read the river current.

STEP 7 Swim to tone and strengthen 游泳健身

Swim to tone the arms and legs and take pressure off the joints once the weather is warm enough. This is a great, low-impact cardiovascular workout. Exercise feels more fun when it's done in the great outdoors.

The Inuit and Aleut peoples invented the kayak, using driftwood or whalebone for framing, and stretching skins to cover.