Here's a bit of fluff I use:
Be F.I.T.T.
To be "F.I.T. to a T," use the following guidlines:
Frequency - every day.
Intensity - you should feel slightly short of breath (no gasping).
Time - 30 to 60 minutes.
Type of exercise - whatever you enjoy that will give you an aerobic workout (walking, jogging, cycling, swimming, low-impact aerobics routines).
The best time to exercise is before a meal.
Exercise should become as much a habit as eating or sleeping - which is why you have to enjoy it.
Stretch it out
Why stretch?
Stretching increases your range of motion and helps prevent injuries. It makes you more flexible, which makes you more coordinated.
Stretching tips
Don't stretch too far and don't bounce. Stretch slowly, then hold it in a comfortable position.
Exhale as you stretch; breathe slowly and naturally.
It's best to stretch after a workout when muscles are "warm."