The American population is slowly turning into a nation of couch potato slugs.

According to a recent study published in Medicine, Science, Sports and Exercise, 78.7 percent of Americans get less than 25 minutes of moderate-to-vigorous physical activity each day. In fact, on most days, the average American gets less than one minute of vigorous activity.

If exercise is a struggle for you, here are my recommendations:

  1. Pick any physical activity you enjoy. It doesn’t matter if its salsa dancing, running, swimming, kettlebell training, bodyweight exercises, soccer, or energetically walking your dog. All that matters is you take up Nike’s motto and “Just do it.”
  2. Aim to “just do it” at least three days per week for 30 minutes. Try not to save up all of your activity for the weekend.
  3. If you need the extra incentive, “make a date” with a friend to exercise together once a week or book regular sessions with a trainer. And to give yourself even more incentive, have your friend or trainer penalize you in some way if you blow off the workout. Maybe agree to treat your friend to a night out if you don’t show up… or have the trainer ding your credit card even if you cancel.
[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system. For a free online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR’s free natural health e-letter.]

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com