You don't have to go to the gym to enjoy the benefits of exercise.

Exercise can be fun. In fact, there are little things you can do each day that add up to great benefits. And you might not even realize you're exercising.

Try doing a few of these activities every day:

  • Walk to the store instead of driving
  • Get up to change the TV channel
  • Join a walking group in the neighborhood or at the local shopping mall.
    Recruit a partner for support and encouragement
  • Push the baby in a stroller
  • Walk up and down the soccer or softball field sidelines while watching the kids play
  • Walk the dog — don't just watch the dog walk
  • Clean the house or wash the car
  • Walk, skate or cycle more, and drive less
  • Do stretches, exercises or pedal a stationary bike while watching television
  • Mow the lawn with a push mower
  • Plant and care for a vegetable or flower garden
  • Play with the kids — tumble in the leaves, build a snowman, splash in a puddle or dance to favorite music

You can also add exercise into your work day:

  • Get off the bus or subway one stop early and walk or skate the rest of the way
  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you
  • Take part in an exercise program at work or a nearby gym
  • Join the office softball or bowling team
  • Take the stairs
  • Park at the far end of the parking lot
  • Take a walk at lunch time
  • Walk over to talk to a coworker instead of emailing or calling

Want to take exercising a little more seriously? Working out is a good place to start. An ideal exercise program includes aerobic exercise, strength training and flexibility exercises. A good goal is to work up to exercising 4 to 6 times a week for at least 30 to 60 minutes each time.

If you go to a gym, try varying your cardio machine activity. That way you won't get bored. Spend 10 minutes on the elliptical machine, 10 minutes on the stationary bike and then 10 minutes walking or running on the treadmill. As always, check with your doctor before starting a new exercise routine.

(Source: Produce for Better Health Foundation — http://www.fruitsandveggiesmorematters.org/ )

(Source: USDA MyPyramid website — http://mypyramid.gov)