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The United States Department of Health and Human Services recommends 30 minutes of moderate aerobic activity daily or a minimum of two and a half hours per week for adults ages 18 to 64 years. Strength training for all of the major body parts, legs, hips, arms, shoulders, abdomen, back and chest is recommended at least twice a week.

If you’re not already physically active, incorporating fitness activities into your life doesn’t need to pose a major challenge. Examples of moderate physical activity include dancing, brisk walking, bicycle riding and more.

Thirty minutes of moderate activity provides the minimum required to gain health benefits. More vigorous activities, jumping rope, rock climbing and swimming provide even greater health benefits. Extending the amount of time spent doing any physical activity also increases health benefits.

To successfully integrate physical fitness activities into your life, make them part of your daily schedule. Set aside time in your daily planner and add a reminder to the event on your phone or watch. Do it religiously. And most importantly, show up for the activity and perform some level of physical activity. Even if it does not equal the full 30 minutes, you’re still building the habit of physical activity. When I’m too busy I just go cycling around the neighborhood for 15-20 minutes. So, whatever you do, do not miss a day without exercising!