Did you know only 25% of Americans over 18 get the exercise and muscle strengthening they need? Regular physical activity over months and years can produce long-term health benefits.

Here are some tips to get moving:

• Sit less. Move more. Get up from your desk and stretch. Instead of sitting on the couch, try a local hike or walk around your neighborhood.

• Make small changes. If you aren’t currently exercising, start small. Build upon your daily exercise habits.

• Make goals. For substantial health benefits, adults should do at least 150-300 minutes a week of moderate intensity, or 75-150 minutes a week of vigorous-intensity aerobic physical activity. Plan workouts throughout the week.

   

Don't know where to start for stretching or exercises? Try these:

• Stretch out shoulders by doing 'Angel Wings' against a wall- Start with back against the wall, push your shoulder blades towards the wall and bring arms up in a "W" shape.  Continue to move arms upward to straight above your head and then back down to the "W". Repeat 10-15 times.

• Stretch back and hamstrings by bending over and reaching for your toes. Repeat 10-15 times.

• Strengthen neck muscles and re-position slouching by sitting up straight and doing 10 slow chin tucks. Repeat 10-15 times.

• Strengthen your core with 2 sets of planks. Hold for 30 seconds each.