It’s that time of year when people start looking downward.

The extra pounds of holidays past lie hidden under coats and sweaters. But shedding that weight and firming up muscles, before it become shorts and beach weather, is going to take much of the remaining winter months.

What is needed to launch and maintain a successful exercise program? In short, a small investment of time and a lot of patience.

Jennifer Story, a senior physical therapist at Eastern Maine Medical Center; John Milligan, physical director for the Old Town-Orono YMCA; and Anne Richardson, a veteran body-sculpting instructor at Fitness East in Trenton, offer the following tips for those looking to start an exercise routine: People with pre-existing medical conditions should consult their physician first, to see if they should have any restrictions. Take it slow and easy at first. Set achievable short- and long-term goals.

“Too many people try to go from walking the dog and chasing the kids around the house to a six-day routine,” Milligan said. “Take your time and do it right, and don’t get in over your head. You’ll gain more confidence, more strength, more agility that way.”

What’s a good amount of time starting out? Although the experts disagreed on specifics, the average was 30 minutes of cumulative exercise three times a week. Take walks, either outside or indoors at malls or gyms. Even gardening, cleaning or shopping can be part of a workout.

The routine should vary, with a blend of aerobic and strength-training exercises. Richardson noted that aerobic exercise is catabolic, breaking down body fat. Strength training is anabolic, and builds muscle and bone. “You can lose a certain amount of body weight with each,” added Milligan. “But you want to keep your body guessing, because your body will plateau off if you keep doing the same thing.”

Find a routine that works all of the muscles groups, on both sides of the body. Seek an activity that’s fun. “If you don’t enjoy what you choose, you’re not going to do it in the long run,” Story said.

Start slowly for a warm-up period, speed up, then slow again for a cool-down period at the end. Stretch before and after, as muscles that are too tight can lead to injuries.

Be aware of your body’s signals, including breathlessness or chest pains. “You should be able to carry on a breathed conversation while exercising,” Richardson said. “If you become overwhelmed, slow down. It’s your body’s way to telling you to slow down. It doesn’t help to do too much. Actually, it makes it harder on your body.”

Drink plenty while exercising. “If you don’t have enough hydration when you exercise, it makes it more difficult for the body to metabolize fat, as well as making you feel lousy,” Story said.

What are some of the benefits of exercise? Richardson, who has taught for 14 years, listed a better sense of self-esteem, increased ability to do tasks, increased cardiac output, decreased cholesterol, and a lessening of symptoms of such conditions as diabetes, obesity, arthritis and hypertension.

A regular exercise routine can lead to other lifestyle changes, including smoking cessation and improved diet.

“If people exercise, sometimes they’re more aware of what they’re eating before or after a workout,” Story said. “Eating healthfully gives you the right energy to keep participating in your fitness program.”

People can work on exercise programs at home or at health clubs or fitness centers. Most health clubs and fitness centers charge fees, but they offer a supportive atmosphere, most kinds of exercise equipment, and expertise.

“Most fitness facilities have qualified trainers or instructors who can help with nutrition and to set up a workout route that can fit [each person’s] daily schedule and needs, and set them on the right track,” Milligan said. “Trainers will ask questions and switch routines somewhat, which means a lot to people.”

At-home programs are probably cheaper overall but lack informed guidance. Videos or television exercise shows can provide the basics. Exercise equipment also can be purchased for home use.

Still, health clubs can be helpful to the home exerciser.

“If you can’t afford a membership, call and we’ll give tips for home exercise,” Milligan said. “Also, we know the better equipment, even for home use.”

Most importantly, stick to it.

“People should set up a pattern every day at the same time,” Richardson said. “It takes 15 days to develop a habit. Once they start feeling better, it becomes encouraging, and soon it becomes a part of their lives.”