Do you really want to have heart disease, high blood pressure, a stroke, lung disease, diabetes, high cholesterol, osteoporosis, depression, arthritis, or unwanted pounds? If not, start incorporating regular physical activity into your day. By doing so, you'll increase your overall health, well-being, and quality of life. Physical activity does not need to be painful in order to be beneficial, so turn off your computer and go get some.


  1. Set a goal for yourself. Think about what types of benefits you want to achieve. Weight loss? Increased muscle mass? Improved general health?
  2. Figure out what type of exercise you like most and best suits your desired goal.
  3. Create a plan. Start with 3 days a week, 30 minutes per day. Try to build up to 4 or 5 days a week, 45 minutes per day.
  4. Drink plenty of water before, during, and after exercising.
  5. Don't buy into excuses like "I don't have enough time" and "I can't afford a gym membership."
  6. Incorporate exercise into your workday by taking the stairs, walking during your lunch break, and stretching while at your desk.
  7. Always consult a physician or exercise specialist for safety and guidance.


  • More than 50% of adults do not get enough physical activity and 24% are not physically active at all.
  • Over 18% of children and 66% of U.S. adults are overweight, with 34% being obese.
  • 1 death occurs every 36 seconds from heart disease and strokes.
  • 1 in 3 American adults has high blood pressure.
  • Over 106 million adults have above normal or high cholesterol levels.
  • Roughly 20 million people have depressive disorders.
Excerpted from: Every Monday Matters: 52 Ways to Make a Difference by Matthew Emerzian and Kelly Bozza. Copyright © 2008 Every Monday Matters LLC. Excerpted by permission of Thomas Nelson. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.


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