" Part of the reason may be the word "exercise." Exercise seems to imply rigid, "no-fun" workouts that make us huff and puff and sweat. Workouts also can be time-consuming: It's hard to find time in a busy day to get to a gym, change, work out, shower, change again, and drive home. Unfortunately, for many Americans, exercise is viewed as an impractical burden that complicates rather than complements a busy life. "

" But there is another option. Moderate physical activities like brisk walking can promote health nearly as much as vigorous workouts. This means we can set aside the boot-camp mentality in favor of physical activities that are less demanding and more enjoyable. "

" Softening the rules doesn't mean, though, that you can play checkers on your lunch hour to satisfy your body's need for physical activity. You need to get at least 30 minutes daily of moderate physical activity that involves moving your whole body. Try some of these tips on fitting exercise into your busy day. "

" You owe it to yourself and your family to be as healthy as you can be. Committing to daily physical activity is an important part of a healthy lifestyle. "

" Set short-term and long-term goals. A short-term goal could be starting from scratch and adding a minute a day to your exercise regimen. A long-term goal could be losing weight or lowering your blood pressure. "

" Exercise doesn't have to be structured. Busy people can get much the same benefits when they exercise in bits and pieces throughout the day as when they work out in one block of time. "

" On especially busy days, you may not be able to spontaneously get a minimal amount of physical activity, so you need to plan ahead. Pencil in an exercise appointment, and consider it a mandatory meeting. "

" If circumstances prevent you from doing everything you planned for the day, do what you can and don't worry about it. Tomorrow is a new day with new opportunities to exercise. "

" If you fall off your routine for a time because of injury or illness, just get back on. Interruptions are part of life. "

" Don't focus on exercises you find unpleasant or uncomfortable. Choosing activities you enjoy will help you stick with your program. "

" Buy a piece of exercise equipment, place it in a convenient location at home, and jump on it when you have a few minutes to spare. "

" On weekends or other "down time," take a long walk or a hike in the woods. "

" New guidelines from the American College of Sports Medicine suggest three to five days of aerobic workouts, two to three strength training sessions, and two to three flexibility workouts per week. You may need to work up to that level, but try to incorporate all three types of exercise into your week. Working three types of exercise into an already tight schedule may sound like a lot, but it may take less time than you think (see "The Mini Workout" below). "

" The aerobic workouts (like running, biking, or brisk walking) should ideally total 20 to 60 minutes a day. Strength training (also called weight lifting or weight training) should involve one set each of 8 to 10 exercises that work all major muscle groups. Flexibility exercises should stretch the major muscles throughout the body. "

" The possibilities for physical activity are limited only by your imagination (see "Creative Takes on Exercise," below). "

" If you enjoy vigorous workouts but can't seem to find the time regularly, try an abbreviated workout when time is tight. The key is increasing the intensity to compensate for the reduced duration. "

" One example is to run faster over a shorter distance. Running as little as 1 mile three times a week at a fast pace can sustain a reasonably high level of fitness. "

" High-intensity exercise can be hard on joints and may require an extended
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