Thirty minutes of moderately intense activity most days of the week is recommended to maintain a healthy weight, body and mind. But an estimated 40 percent of us don't get any regular exercise.
Recent studies show if you can't get in 30 minutes a day, even just 10 to 15 minutes can reap benefits.
"You don't need to jump into a massive program," advises a fitness manager. Indelicato says sometimes starting slowly can help give you the motivation to build up to a more active lifestyle. And every little bit of activity counts.
It could be something as simple as walking around your office, either inside or out, for a few minutes every day. Dancing, participating in a charity walk or bike ride, doing leg-lifts in your chair at work, playing with the kids, even stretching or doing sit-ups in front of the TV at night — all of these count as activities that could take you from a couch potato to more fit.
Low amounts of moderate-intensity exercise can reduce weight and body fat, according to research published in the Archives of Internal Medicine in January 2004. Losing just a few pounds has also been shown to help reduce risk of diabetes, and small amounts of exercise have been shown to improve symptoms of depression.
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