I think everyone is already pretty convinced of the benefits of exercise.  However, this is such a passionate interest of mine that I will share some of what I’ve learned.  First of all, anything is better than nothing.  However, if you want to take it to the next level, you have to switch it up.  In other words, if you do the same workout month after month, after a while the body will adapt, and you will plateau.  The body is smart and will figure out how to burn as little energy as possible.  The more you do a certain activity, the more efficient the body will become at burning as little calories as possible to perform that task. 

Therefore, it is best to keep the body constantly guessing.  Every month, I start a new work-out.  Right now, I am doing mostly weight lifting.  I change the exercises, number of sets, number of reps, duration of work-out, and number of days I work-out.  However, the concept is still the same with the cardio machines.  Change the activities or machines, duration, incline, and intensities.  A great feature to use is the “random” setting because then there always is variation. 

I constantly struggle with balancing my activities between strength training, cardiovascular and flexibility.  I think they are all important for different reasons.  I have to go to the gym at least three times a week to maintain some semblance of health.  Since I am so time-compressed, I try to do activities that will hit strength training and cardiovascular at the same time.  I have been doing this by weight lifting using compound movements.  These are exercises that use a whole group of muscles at the same time.  Most of the leg exercises are compound, but it’s a little more difficult with the upper body.  Chin-up’s, pull-up’s, and dips are examples of compound movements for the upper body.  For the cardiovascular effect, I take few breaks by using supersets, tri-sets, and giant sets.  I know I’m the right track if I’m just a little warm and sweating. 

I recently read a great idea of what to do for exercise if you are short on time.  Most people have access to stairs either at work or home, and the author suggested climbing stairs until you get tired at least twice per day.  I have found that I can wind myself after about 10 staircases, and this will take less than five minutes.  Another high intensity activity that can be done in a short period of time is jumping rope.

I have always loved walking and recently read that you can significantly increase the calories you burn simply by carrying two pound weights.  In the sports store, they sell ankle weights that can be adjusted up to five pounds.