Regular physical activity is important for many reasons. Not only does it help you manage your weight, but regular exercise can reduce your risk of cardiovascular disease and certain types of cancer, strengthen your bones and muscles, and increase your chances of living longer.

Exercising for just 30 to 60 minutes, 3 to 5 times a week, can also keep your mental faculties sharp as you age, reduce the risk of depression, and improve the quality of sleep. Regular activity is also associated with positive self-esteem and the ability to respond to stress.

Vigorous activity is not necessary to reap the benefits of exercise. Simply starting a regular walking program can improve your cardiovascular health and quality of life. Many people quit an exercise program because they find it boring or don’t know how to exercise the right away. But exercise doesn't have to mean logging a certain number of hours on various pieces of gym equipment. Some of the world's healthiest people – inhabitants of certain areas of the world known as Blue Zones, where people regularly live to the age of 100 – don't go to the gym or train for marathons. Rather, they incorporate regular, moderate physical activity into their daily lives, from traversing mountain paths to gardening.

Try these suggestions for incorporating more activity into your daily life:

• Walk or ride your bike instead of driving whenever possible.
• Take the stairs instead of the elevator.
• Experiment with different types of exercise. Maybe you find working out at the gym boring, but you might discover that you love a certain type of yoga or a more regimented program such as CrossFit.
• Find an exercise partner. People are more likely to stick with an exercise program if they have someone to help motivate them and hold them accountable.
• Pick up a new activity you have always wanted to try, like rock climbing or dancing lessons. You'll get an aerobic workout while having fun at the same time.
• At work, get up and take a walk around the office a few times a day. Go talk to coworkers instead of sending e-mails or calling them on the phone.
• Encourage your company to adopt an employee wellness programs. Employees who are physically active during the day are more productive and have better working relationships with their colleagues.
• Do something outdoors that you enjoy, such as gardening or simply going for a walk around the neighborhood in the evening. Studies show that for every hour spent walking, you can increase your life expectancy by two hours.

Contributed by Karen Eisenbraun
www.kareneisenbraun.com