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Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.

(Source: understandtheuniverse)

Exercise. If this word makes you cover your eyes, cringe, or cry, take a moment here to re-evaluate what exercise can mean to your life and learn how simple it can be to gradually incorporate more exercise into your daily routine. The importance of exercise to achieving a happy, healthy lifestyle can’t be overstated.

Benefits of exercise

Most people only associate exercise with weight loss, and it is true that in order to lose weight you must burn more calories than you eat. However, in addition to losing weight and looking better, a person who exercises regularly will also have more energy, feel better, sleep better, have better self-esteem, and reduce the risks associated with color cancer, heart disease, hypertension, type 2 diabetes, and other serious illnesses.

Exercise also becomes increasingly important as we age. As our metabolism begins to slow, bone and muscle density becomes more difficult to maintain, and a sedentary lifestyle is greater possibility, increased daily physical activity is often necessary just to offset the natural aging process.

How much exercise is enough

The United States Food and Drug Administration (USDA) recommends each person receive 30 minutes minimum of moderate intensity activity most days, or preferably every day, in addition to your usual daily activities. In fact, the USDA states that up to 60 minutes a day of moderate physical activity may be needed. Expressed in another way, Bob Greene, personal trainer to Oprah Winfrey and exercise physiologist, recommends at least 6,000 footsteps per day to satisfy the most basic aerobic requirement and up to 18,000 footsteps per day for optimal health.

Depending on your current fitness level and daily routine, 60 minutes or 18,000 footsteps of daily physical activity may seem impossible. It isn’t. No one can go from their couch to running 5K race overnight. (It can actually be done in nine weeks.) But through smaller, gradual steps, creating lasting lifestyle change is possible for anyone.

Getting started

With any new diet or exercise program, if you have had or suspect you may have a serious health problem, consult your doctor and receive clearance before getting started. For most people, getting started with a healthy new lifestyle can begin right away with a simple increase in everyday activity.

There is no need to wait until you can join the gym; purchase that shiny, new piece of exercise equipment; buy a new workout outfit; read the latest, fad exercise book; watch the latest, fad exercise DVD; or even wait until Monday. You can begin to change your life right now.

There are dozens of simple ways to get your body moving right now that require little more than a comfortable pair of walking shoes, a cheap pedometer (to measure footsteps), and a desire to begin building a more active, health lifestyle. Even the pedometer isn’t actually required, but it is recommended to track how much aerobic exercise you a getting each day.

Here are a few easy activities you can incorporate into your daily routine without further delay:

• Go for a leisurely stroll around your neighborhood, local park, or office building.
• Park your car farther away from the entrance to the office, restaurant, or store.
• Take the stairs instead of the elevator or escalator.
• Walk down the hall to a colleague’s office instead of using email or the telephone to ask a question.
• Walk around the room while you talk on the phone or watch television.
• Gently stretch while you sit in a chair or watch television.
• Take your dog (or the neighbor’s dog) for a walk.
• Walk your kids to school.
• Stand up straight when pushing a shopping cart.
• Plant a flower or vegetable garden.
• Mow the lawn with a push mower.
• Wash the car.

Each of these activities seem small when viewed alone, but the extra activity and extra footsteps quickly add up to a big difference in calories burned, joint and muscle strength, mental attitude, and overall fitness level. In addition, at first you may feel more tired than usual, but your body will quickly adapt and provide you with much more energy throughout the day.

The next level

Once you’ve started to move more and increase those footsteps over the course of a few weeks, you can then reach for the next level of physical activity. Depending on where you start, you may next want to reach for 30 minutes of moderate intensity activity, 6,000 footsteps, or more.

Here are a few aerobic exercises to choose from to help you reach the next level:

• Walking
• Jogging
• Dancing
• Cycling
• Swimming
• Martial Arts
• Yoga
• Basketball
• Golf (without the golf cart)
• Softball

Exercise machines such as an elliptical trainer, treadmill, or stationary bike can also provide tremendous opportunities to increase your aerobic intensity. Most modern exercise machines also provide instant feedback on the number of calories burned.

As you slowly become more capable and motivated, the next steps in reaching an optimal level of physical fitness would include adding strength training to your weekly routine, as well as increasing the frequency and intensity of your aerobic workouts. These final levels of exercise may take several months to reach, but as long as you are making gradual progress, there is no hurry. Remember that lasting change takes time.

For more information about health and wellness programs available, visit the following websites:

• Bob Greene, “The Best Life”: http://www.thebestlife.com/
• USDA, “Inside the Pyramid”: http://www.mypyramid.gov/pyramid/physical_activity.html