Be it hitting the trails for a long Sunday run, taking a yoga class with friends, or enjoying a family bike ride on vacation, there are many different ways to incorporate exercise into everyday life. The benefits of regular exercise are many, including protection against certain diseases, weight loss, and an improved mood.

However, only 51.7 percent of Americans over 18 meet the physical activity guidelines for aerobic activity. When it comes to strength training and aerobic activity, the percentage drops to 21.7 percent, according to the Centers for Disease Control (CDC).

The CDC recommends two hours and 30 minutes of moderate intensity or one hour and 15 minutes of vigorous aerobic activity per week, and full-body muscle-strengthening moves at least twice a week. It also recommends a healthy mix of aerobic and muscle-strengthening exercise.

With how busy life can get between work, family and friend obligations, and the errands that keep your household running smoothly, all of that activity can seem impossible to squeeze in. The good news is it’s not—as long as you make a conscious effort to get moving throughout the day. This could include:

• Breaking up the time. Forego 30 minutes of consecutive exercise for three 10-minute sessions or two 15-minute sessions. These can include a brisk walk around your neighborhood before and after work; climbing the stairwell at work three times a day; or bursts of strength-training moves including squats, lunges, planks and push-ups, which can be done before work while waiting for the coffee to brew, during a long conference call or while emptying the dishwasher after dinner.
• Involving the family in activities that get you moving, including walking the dog for 30-45 minutes before dinner several times a week or taking a long weekend bike ride to a favorite lunch spot.
• Enlisting a workout partner to keep you on track. This could be a co-worker willing to walk around the block several times or do laps in the parking lot while discussing business or a neighbor happy to meet you for a brisk dawn walk at a nearby high school track.

As you find more and more ways to fit fitness into your life, you may decide you’re ready to officially fit full workouts into your schedule. Keep these things in mind as you begin:

• Make sure your goals are realistic. If you’ve been sedentary for years and want to tackle a running event, aim to complete a 5K first rather than a marathon. Similarly, if you are planning on working out in a gym, aim for three times a week and build up from that, rather than committing to going six days a week, which is difficult to stick to.
• Pick your exercises wisely. Know what is considered aerobic/cardiovascular activity, and focus on one or two of those activities to start. This might include road biking, cycling at a studio, running, dancing or swimming. Engaging in something you enjoy will make you more likely to keep up with it. Similarly, when strength-training, start with a manageable number of reps and sets at weights that don’t induce excessive soreness. Know your limits and watch your numbers grow as you work out more often. Understanding your heart rate parameters and wearing a heart rate monitor can be helpful in gauging your exertion.
• Warm up and cool down. Get your body prepared for your workout with light aerobic moves and full-body stretches that increase blood flow. Afterward, focus on slowing down the aerobic activity or stretching slowly to bring your body to a resting state.

Looking for other ways to improve your quality of life? Check out our Well-Being Resources for more ideas.