Let's stir the waters -- The perks of regular exercise -- Before you begin -- How much exercise do you need? -- What kind of exercise do you need? -- Fun, alternative fitness -- The importance of correct posture -- The get fit and live workout for beginners -- The get fit and live workout for intermediate and advanced -- Cool down with stretches -- Targeting weight loss -- Targeting type 2 diabetes -- Targeting osteoporosis -- Targeting fibromyalgia and chronic fatigue -- Targeting heart disease -- Targeting cancer -- Targeting arthritis.