What can physical activity do for you?  Coupled with a healthy diet, it can help you achieve and maintain a healthy weight.  It can help prevent or delay the onset of chronic diseases like diabetes, heart disease, high blood pressure and some types of cancer.  Your overall well-being may brighten as well, because physical activity can help you reduce stress, gain energy, sleep better, and fight depression and anxiety.

Some physical activities—such as weight-bearing exercises like jogging, tennis and weight lifting—can also help you build and maintain healthy muscle and bone.  That’s important at any age, but especially critical for older adults.

Experts recommend that adults get at least 30 minutes of moderate-intensity physical activity most days of the week.  Moderate-intensity activities make you breathe harder and make it more difficult to talk, but you should still be able to carry on a conversation.

Children and adolescents need double what adults do.  If weight loss is your goal, aim for at least an hour of moderate- to vigorous-intensity physical activity each day.

If you’re reluctant to get physically active, think about the top 3 hurdles you face.  Write them down, then list possible solutions.  If expense is a concern, choose free activities like walking around parks or nature trails.  If weather is an obstacle, consider walking around the mall or working out with fitness videos at home.

If the demands of family, friends and work leave you pressed for time, add physical activity to your daily routine.  Try taking lunchtime walks, using the stairs instead of the elevator or enjoying an evening stroll around the neighborhood.  Even everyday chores, like household cleaning and yard work, can get you moving.

Some people prefer structured exercise.  No matter what kind of physical activities you choose, be sure to include some that are fun.  Maybe you’d enjoy dancing, gardening or bike riding.  Pick whatever activities fit your schedule, and set your plan in motion.