There's plenty of evidence that exercise is good for both body and mind. Physical exercise not only helps reduce excess weight, but also tones muscles, speeds up metabolism, and strengthens bones. You can lower your risk of diabetes, heart disease, heart attacks, strokes, minor injuries, and cancer if you exercise at least three times a week for 30 minutes. You don't need to exercise excessively to receive fitness benefits. A little creative thinking is all it takes to find three 10-minute blocks of time throughout the day. Take the stairs instead of the escalator or elevator, use your lunch break to walk around the block, or join a gym with some friends. In fact, studies show that people who exercise with friends or loved ones are more likely to stick with a workout program. Do whatever it takes to get moving and then build your stamina and add more intensity to your workout. You may want to increase your speed or add some hills to your usual route. Check out new fitness tapes from your local video store or library to vary your routine. It's not always easy to find the time, but if you make the commitment, you're sure to see some results, even if it's only an improvement in your mood. Remember, you should visit a doctor before starting any exercise program.