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gotdistractedbythe comments on Procedural Knowledge Gaps, part 2 - Less Wrong Discussion
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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