*In and around your home. Clean the house, wash the car, Tend to the yard and garden, mow the lawn with a push mower, sweep up the sidewalk or patio with a broom.
*At work and on the go. Bike or walk to an appointment rather than drive, banish all elevators and get to know every staircase possible, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take a vigorous walk during your coffee break.
*With the family. Jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard, go canoeing at a lake, walk the dog in a new place.
*Just for fun. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts class, dance, or yoga.

Moderate exercise means two things:

* That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
* That your body feels warmer as you move, but not overheated or very sweaty.

You might not have time for 30 minutes of exercise. Or maybe your body is telling you to take a break after 10 minutes. That’s okay. Start with 10-minute sessions and slowly increase your time. Since exercising gives us more energy, eventually you’ll feel ready for a little more. Remember, a few minutes of activity are better than none at all.
Do I need different types of exercise?

Different types of exercise benefits your health in different ways:

* Aerobic activities like running, biking and swimming strengthen your heart and increase your endurance.
* Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
* Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

At first, just focus on getting any kind of exercise, whatever it may be. As exercising becomes your habit, try adding variety. If you keep at it, the benefits of exercise will begin to pay off.

FACT: Some exercise is always better than none. A small amount of exercise can often help you maintain or get into more of an active routine. Try to continue the minimal amount of exercise until you can gradually add more days.

MYTH: No pain, no gain. If working out doesn’t hurt, it isn’t working.

FACT: Strenuous exercise may make you breathe heavily and your muscles ache temporarily but exercise should not be painful. In fact, if it does, it may indicate an injury or muscle strain. Many great forms of exercise- like walking, swimming, or gentle stretching- get results without the discomfort.

MYTH: Exercise tires you out. I’m already exhausted, and working out will just make it worse.

FACT: Physical activity actually makes you more alert. Exercise releases endorphins that relax and energize your body and mind. If you are really feeling tired, promise yourself a 5-minute walk. Chances are you’ll be able to go five more minutes.

MYTH: Exercise is not going to stop me from getting older. Why bother?

FACT: While exercise cannot turn back the clock, it can make your body healthier and stronger. What’s more, feeling good about yourself and your body is a huge confidence booster- it can make you feel and move as if you were younger.

MYTH: You have to be in shape to work out.

FACT: Even if you’re starting at “ground zero,” you can still workout. Exercise helps you get in shape. If you have not experience exercising, start slow with low-impact movement a few minutes each day.

How exercise boosts your energy, mood, and brainpower

* Relieves stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. How so? Aerobic exercise releases hormones that relieve stress and give a sense of well-being.
* Alleviates depression. Did you know that exercise treats mild to moderate depression as effectively as anti-depression medicine? Experts believe that physical activity increases serotonin, a brain chemical that fights negative thoughts and depression.
* Boosts mood. Exercise also releases endorphins, powerful chemicals in our brain that energize our spirits and simply make us feel good.
* Sharpens brainpower. The same endorphins that make us feel better also help us concentrate and feel mentally sharp for our tasks at hand.
* Improves self-esteem. Regular activity is an investment in your mind, body and soul. When it becomes habit, it can help foster a stronger sense of self-worth since you take the time to take care of yourself.
* Energy gain. Want less fatigue, improved sleep, and a natural shot of joi de vivre? Get moving in the fresh air. It’s true that increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, then after a while, you’ll have the energy to add a few more minutes to your routine.

With so many life-changing benefits, why does exercise often feel like such a chore, something that’s simply unrealistic in your busy life—something for the young or the athletic, not for you? There are a lot of commonly-held myths about exercise that make it seem more arduous and painful than it has to be. Are any of the following myths holding you back? Let’s separate facts from fiction to overcome your barriers to getting active.

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What do you do after a long, hard day, when you’re barely able to stay awake during dinner? Do you crawl into bed as soon as you can or fall asleep on the couch, only to wake up later in the night and have trouble getting back to sleep? Your body goes through cycles of alertness and drowsiness later in the day as your bedtime nears. So even if you are sleepy early in the evening, do something mildly stimulating to prevent yourself from falling asleep at that time, like doing dishes or getting clothes ready for the next day. If you push though that window, you’ll catch your second wind soon and be able to stay awake until your normal bedtime—and sleep through the night.

Set a regular bedtime

Time of day serves as a powerful cue to your body clock that it is time to sleep and awaken. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. Make your bedtime when you are normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late or sleep in. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Limit napping

Perhaps the English had the right idea in having teatime in the late afternoon when you naturally get sleepy. Some people, especially older adults, can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.

Getting back to sleep

* Stay relaxed: The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time-honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down.
* Do a quiet, non-stimulating activity: If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
* Don’t stress about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.

Sleep medications can get in the way of better sleep

If only sleeplessness could be completely cured by a simple pill! There are certainly plenty of over-the-counter sleep aids and prescription sleeping pills. However, they aren’t meant for long-term use. Sleep medications can cause side effects and even rebound insomnia, where your sleep ends up worse than before. If you must take a sleep aid, work carefully with your healthcare professional. And remember that good sleeping habits have more of an impact than medication.

* If you can’t stop yourself from worrying, especially about things outside your control, take steps to learn how to manage your thoughts. For example, you can reframe why worrying is harmful rather than helpful and practice replacing worrying with more productive thoughts. Read: How to Stop Worrying: Self-Help for Anxiety Relief
* If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night. Read: Stress Management: How to Reduce, Prevent, and Cope with Stress
* If you wake up frustrated and angry with loved ones or colleagues—rehashing arguments over and over—you may need help managing your anger. Even if you later scoff at yourself for these thoughts, don’t be too quick to dismiss them. It may mean you have feelings of anger under the surface that needs to be addressed. Read: Anger Management: Tips and Techniques for Getting Anger Under Control

Relaxation techniques for better sleep

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

* Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
* Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
* Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

To prepare for sleep, try

* Reading a light, entertaining book or magazine
* Listening to soft music
* Making simple preparations for the next day

* A light bedtime snack, a cup of hot tea, or a glass of warm milk
* Hobbies such as knitting or jigsaw puzzles
* Listening to books on tape

Television

Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, television actually stimulates the mind, rather than relaxing it:

* Late night news or prime time shows frequently have disturbing, violent material. Even non-violent programming can have commercials which are jarring and louder than the actual program.
* Light and noise. The continuous flickering light coming from the TV (or a computer screen) can interfere with the body’s clock, which is sensitive to any light. Television is also noisy, which can disturb sleep if the set is accidentally left on.

You may be so used to falling asleep with the TV that you have trouble without it. Although the first few days might be difficult, the payoff is better sleep in the long run. If you miss the noise, try turning on soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.