Experts say simple, regular exercise keeps the body in better shape, combats heart attacks, and reduces depression.  But does that mean you need to spend hours in the gym everyday, or spend big bucks for a personal trainer? Thankfully, there are plenty of easy and inexpensive ways to get that critical little bit of exercise every day.

James Blumenthal, a professor of medical psychology at Duke University Medical School, has conducted a number of studies that link exercise to a drop in depression and a reduced risk of a second heart attack.

"In the last 10 years, I've seen many more studies that reflect the benefits of exercise in reducing the risk of a wide range of medical disorders," Blumenthal said, “from heart disease to depression to the effect of gall bladder surgery.”

Blumenthal added that exercise has been shown to improve self-confidence, increase weight loss, and make the daily activities of living much easier to perform. And of course, weight loss can help prevent adult or pediatric diabetes.

By now everyone knows exercise is a good thing, but who can find the time?  Not everyone can afford a gym membership, either, and not everyone can emulate the rich and famous and have a personal trainer. 

Perhaps if we reconsider what exercise can be, we can see that it really is pretty easy to get some exercise every day.

According to the President’s health and fitness Initiative, “It is sufficient to choose activities that fit into your daily routine that speed your heart rate and breathing, or increase your strength and flexibility.

“Examples include walking to work, gardening, taking extra stairs, or mowing the lawn with a push mower. Besides building strength and aerobic fitness, this type of easy and regular exercise relieves stress, provides motivation, promotes relaxation, and facilitates sleep. Such activity reduces the risk of dying of coronary heart disease and decreases the risk for colon cancer, diabetes, and high blood pressure.

“For children, almost any physical activity is sufficient as long as they are moving. Playing actively or participating in athletic or physical fitness activities during school, running, biking, jumping rope, and dancing -- instead of watching television or playing video games -- all provide children with the kinds of activity they need.”

Other simple ways to exercise are to walk or bike instead of drive somewhere, walk the dog, take the stairs instead of the elevator, dance to your favorite music, or take a swim.

So when you think about exercise, let go of the gym and embrace the whim!  Enjoy each day with exercise in your everyday activities.

For more information, check out:

The President's Health and Fitness Initiative

U.S. Department of Health & Human Services