In order for our hearts to benefit from physical activity, experts say we should engage in at least 30 minutes of moderate-intensity physical activity, at work or at home most days of the week.

• To manage body weight do 60 minutes of moderate to vigorous-intensity activity on most days of the week.
• To lose weight do 60 to 90 minutes of daily moderate-intensity physical activity.
• Children and adolescents should do 60 minutes of physical activity on most days of the week.

So at first, you could try being active 3 times per week for 20 minutes each time. If you can't find 20 minutes, do your physical activity in two 10-minute blocks.

A basic rule is that you should be able to talk during your activity without a lot of strain. Don't push yourself so hard that you can't talk comfortably.

There are two intensity levels:

• Moderate -Your heart rate will increase and you will most likely break a sweat. Dancing, raking leaves, and brisk walking are considered moderate intensity.
• Vigorous -Your heart rate will increase and you will break a sweat. Playing sports (basketball, football, soccer), doing aerobics, and running are some examples.

Remember that every person’s body reacts differently to physical activity.

Once you are doing activities to help your heart (also called cardiovascular exercise), you will also want to improve your strength. The more muscle we have, the better our bodies can burn calories and keep off those extra pounds.

Experts say we should do strength training 2 days per week. We should do 8-10 different exercises, 8-12 times each. Begin slowly. Doing one or two days per week of 8 exercises, 8 times each is a good start. Plan to do your strength training workouts at least 2 days apart to give your muscles a break in between.

Strength training can be done with hand weights, special bands, weight machines or even heavy cans or sandbags. Watch a workout video to see how to do the exercises properly.

The weight you choose will depend on your current strength. Use a weight that you can lift at least 10 times without hurting yourself. If you exercise at a gym, talk with the staff about how much weight you should be lifting.

If you try to do "too much, too soon" you will become sore, tired, and possibly injure yourself. Go at your own pace, start out slow, and gradually increase the time and difficulty of your workout. And remember to STRECH before or after your workout.