You don't have to become an Olympic athlete or marathon runner to cash in on enormous health rewards, adding years — healthy, happy years full of energy and vitality — to your life.

1. True or False: "No pain, no gain" is not a good guideline to follow when you exercise.

2. Which of the following can reduce risk of stroke by 14 percent?

a.) One hour of intense exercise daily
b.) A half hour of intense exercise daily
c.) One hour a day of moderate exercise
d.) Four hours a week of moderate exercise

3. Which of the following is not a result of a regular exercise?

a.) Stronger bones
b.) Controlled appetite
c.) Reduced HDL cholesterol
d.) Clearer thinking

4. What percentage of the U.S. population is not active?

a.) 5%
b.) 25%
c.) 50%
d.) 75%

5. For people with diabetes, walking a half-hour to an hour a day lowers the risk of dying from heart disease by how much?

a.) 32%
b.) 40 to 50%
c.) 64%
d.) 75%

6. True or False: After the age of 60, exercise no longer affects life expectancy.

If you have tried and failed to stick with an exercise program, don't be discouraged. It means you're one step closer to finding what you really want to do and one step closer to a healthier lifestyle. Just as quitting smoking usually takes several attempts, it will take some experimentation to find the right exercise option that will keep you moving. As you're experimenting, remember that even a little goes a long way. Starting out slowly will still benefit you over time.

Answers

1. True. While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.

2. D. In a July 2004 study by Dr. Gang Hu of the National Public Health Institute in Helsinki, Finland, people who were physically active for at least four hours per week in activities such as walking or gardening ("moderate exercisers") were 14 percent less likely to experience a stroke over a nearly 20-year period. At least three hours of vigorous exercise reduced risk by 26 percent.

3. C. Exercise increases HDL or "good" cholesterol, high amounts of which can protect against heart attack.

4. B. According to the National Center for Chronic Disease Prevention and Health Promotion, 25 percent of the adult population is not active at all, and 60 percent are not regularly active.

5. B. 40 to 50 percent. Heart disease is only one of a number of diabetes-related conditions including blindness, kidney failure, heart disease, circulatory problems resulting in amputations and nerve damage.

6. False. The Cooper Institute of Aerobic Research found that exercise was associated with a 40 percent reduction in heart attacks in females and a 60 percent reduction in heart attacks in males in a 2004 study. The study also showed that men taking up exercise, even after the age of 60, will increase their life expectancy.