For exercise, this is mostly going to come down to your personal preference- I like the "couch to 5k" plan http://www.coolrunning.com/engine/2/2_3/181.shtml

It's a program that alternates jogging and walking to build endurance, and doesn't require being in very good shape to start it. I haven't really done anything else to exercise, and it seems like my blood flow and energy is a bit better.

I follow up my workouts with immediate positive reinforcement (in my case a tasty post workout meal, and/or netflix), and it seems a bit easier to do them now.

Also, wedrifid made interesting comments about using nicotine to help form a workout habit:

http://lesswrong.com/lw/2cv/defeating_ugh_fields_in_practice/264j