Attention couch potatoes! 30 minutes of exercise each day will help your look and feel great. Exercise will make your muscles toned, and the increased flow of blood and oxygen will make your skin glow. You will get stronger, leaner, and have increased energy all the while decreasing your risk of serious disease. Working out will reduce your risk depression and stress and will help keep your mind sharp. Doctors report that at least 30 minutes of daily exercise or physical activity will get you healthy and help keep you healthy. Regular exercise helps decrease your risk of the three common lifestyle-related diseases in the United States: heart disease, stroke and type II diabetes. Making sure you stay active every day is not as hard to do as you might think. If you are busy, you can break up the 30 minutes into two 15 minute sessions and still reap the same benefits. Make sure to work out for at least 10 minutes to get your heart rate up. You should work out with enough intensity to just break out into a sweat and to increase your heart rate, but not so hard that you can’t comfortably carry on a conversation with someone else.

Many people complain that they are too busy to work out. But there are many different ways that you can make exercise a priority in your life. Think about these fun ways to add exercise into your day.

Instead of getting a ride or taking the bus, consider walking or riding your bike to work or school. Turn short car trips to visit friends into nice long walks instead.

The next time you hang out at the park with your pals, toss around a Frisbee or a baseball or organize a game of football. Make your next date fun by going bowling, hiking or mini-golfing instead of going to a movie.

Turn off the TV, video games or computer for the afternoon. Go outside and take a walk or ride your bike instead. Call a friend to make it even more fun.

Join a team sport. Some companies offer after-hours organized sports teams for their employees. Get involved and play softball or volleyball with your coworkers. Many communities also offer park or recreational sports leagues. You don’t have to be competitive or a pro. Just do it for fun and relaxation! Go for a hike on some nature trails or take the bike out for a ride. As long as you are having a great time and enjoying being outside, that’s all that matters.

Have fun in the sun. The next time you are hanging out with friends at the beach, try surfing or swimming.

The more active you are, the better you will look and feel. You will also help prevent diseases like heart disease and stroke.

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