With the unofficial start of summer later this month, many are starting to think about starting to exercise before putting on their bathing suits and heading to the beach or pool. Exercise is, of course, helpful for weight control and muscle building, and can improve physical appearance. What is not so well known are the other physical, mental and emotional benefits of incorporating exercise into your daily routine.

In addition to weight control, other physical benefits of exercise include improving the functions of our cardiovascular system. Aerobic exercise can help prevent heart disease, type 2 diabetes, metabolic syndrome, and stroke. Other forms of exercise can help prevent arthritis, osteoporosis, and can help improve balance to prevent falls.

What is equally impressive are the mental and emotional health benefits of regular exercise. Exercise not only improves focus and concentration, but also improves your mood. In fact, studies have shown that 15 minutes of aerobic exercise is as effective as an antidepressant for some forms of depression. Walking around the block often changes your perspective and helps reduce stress.

Dr. Joh Ratey, who studies the benefits of exercise, suggested that if the positive effects of exercise could come in pill form, it would be the most widely prescribed medication. Since that’s not possible, how do you incorporate exercise into your busy life when you’re already feeling pressed for time?

Ten Tips for Introducing Exercise into Your Day

Don’t you like it or feel like you have time to go to the gym? The good news is that exercise doesn’t have to involve hopping on a treadmill or lifting weights at the gym to be effective. It can be a relatively low cost and not a huge investment of time. Before you start, though, check with your doctor if you haven’t exercised in a while or if you’re pregnant. Also, be sure to wear appropriate footwear for your activity. Many joint or back injuries are caused by wearing old or worn-out shoes. Here are ten ways to get moving:

1. Park away from your office, go to the store or school, and walk. These little walks add up throughout the day. In fact, studies have shown that short bursts of exercise throughout the day are more effective than one long burst.
2. Take the steps instead of the elevator. If you go between floors, go up the steps. You need a quick afternoon break – walk up and down a few times. Exercise will revive you much more than a trip to the coffee machine.
3. Wear a fitness tracker and measure your steps. There are plenty of inexpensive trackers, as well as more sophisticated and expensive devices, but even the cheapest will give you step data. Set yourself a goal and stick to it. For the first few days, use it without changing your activity. Once you create a baseline, add 500 to 1,000 steps per day each week.
4. Use apps to get inspired. Studies have shown that, like fitness trackers, people who use apps have more success sticking to an exercise program. There are apps like 5K that inspires you and takes you from the couch to 5K. my fitness friend and ActivX are some other popular fitness apps.
5. Sign up for a charity walk or run and use it to inspire you to get moving. Whether it’s 1 mile, 5 or 10 km, it gives you a goal and a deadline to work towards.
6. Grab a friend or two. People are much more likely to stick to a routine if they have another person who will do it with them and hold them accountable. Making fitness social provides the added benefit of connecting with others.
7. Have a family or office challenge. It doesn’t have to be a competition, but it can be a way to encourage each other and keep everyone involved in a common goal.
8. Try a new activity like dancing, walking, swimming, or a fun group exercise class that has always interested you.
9. Make exercise a weekly family activity. Take a hike, bike, or walk around the neighborhood.
10. Household activities like gardening, cleaning, or other projects can be great opportunities to get the blood flowing. Put on upbeat music to keep you moving with energy.