Nine ways to exercise daily...when you don't have the time

We all know exercise can help to improve our health and lose weight. According to the U.S. Surgeon General, 25 percent of adults don't exercise at all. Hectic schedule is one of the main cause. To relieve from your daily stress and risk, you need to spend just few minutes a day to getting health benefits.

Tips for fitness & strength:

• Wake up a slight earlier. Start by set your alarm clock just 5 minutes before. Do stretches and jumping jacks before getting in the bathe, or follow a short exercise DVD.

• Find a workout companion. Exercising with a friend is more fun than working out alone and a good motivator. Ask a colleague to go for a walk during lunch or see if a neighbor wants to fire hoops.

• Change into exercise clothes before leaving work. You'll be prepared for a short walk, in a little while you get home.

• Schedule your fitness actions. If you put exercise on your calendar like other activities, you're more likely to do it.

• Recognize your successes. Keep a register of all the times you make a healthy choice to move more, such as by taking the flight of steps instead of an elevator. After the first week, prize yourself with a new pair of sneakers or a cool new water bottle.

• Create a home (or desk) gym. If you always have equipment at the ready, it will be easy to take five minutes to use it. A jump rope, a stability ball, exercise bands and dumbbells don't cost much or take up much room.

• Move while you watch TV. Don't sit indolently - or worse, get a snack - during commercials. Do sit-ups or jog in place instead.

• Play games with your kids. Men, don't just look at while your kids play outside - join in their fun. If your kids love video games, think about transaction their comfort for the Nintendo. The whole family will break an agitation using special controllers to compete at boxing, tennis, golf and bowling.

• Exercise while you work. Increase your activity level and efficiency with neck rolls or arm raises (push hands out to the side and then up toward the ceiling). Or do a few customized push-ups on the edge of your desk.

A Small Regular Exercise Extends Men's Lives

Even a reasonable amount of exercise can dramatically extends a man's life, new research on middle-aged and elderly American experts reveals.

The government-sponsored analysis found that a routine of brisk walking 30 minutes a day at least four to six days a week was enough to divide the risk of premature death from all causes.

"As you increase your capability to exercise, increase your fitness then you are declining in a step-wise fashion the risk of death," said by study author in Washington, D.C. That conclusion applies equally to white and black men, regardless of their earlier history of cardiovascular disease. Both white and black received the same level of care, regardless of income.

The men ranged in age from 47 to 71 and had been referred to a VA medical facility for a clinically exercise test were conducted to know the total amount of energy spent and oxygen consumed. The numbers were then called into "metabolic equivalents," or METS. In turn, ranking the fitness of each person, according to his MET score, sorts from "low-fit" (below 5 METS) to "very-high fit" (above 10 METS).

Every extra point in MET grant a 14 percent reduction in the risk for death among black men, and a 12 percent reduction among whites, categorized as "moderately fit" (5 to 7 METS) had about a 20 percent lower risk for death than "low-fit" men. "High-fit" men (7 to 10 METS) had a 50 percent lower risk, while the "very high fit" (10 METS or higher) cut their odds of an early death by 70 percent.

"The important point is relatively physical exercise is to achieve more benefit to your health. Simply two to three hours per week of brisk walking per week. That's just 120 to 200 minutes per week. And this can be split up throughout the week, and throughout the day.

"What's in truth important to understand is that you don't need special clothes, special memberships, special equipment to do simple exercises." So everyone can engage in physical activity.

Should men take more attention to their health than women? If so why?

Yes, obviously since the life-expectancy gap between men and women had decreased, it has no secret that men still need to pay much more attention to their bodies. Numerous things work against men in their life. They tend to smoke and drink more when compared to women and also they don't seek medical help as often as women. Some men define themselves by their work, which can add to more and more stress.

There are also health conditions that only affect men, like prostate cancer and low testosterone. Many of the major health risks that men faces are like colon cancer or heart disease that can be prevented and treated with early diagnosis. Screening tests can find these diseases early, when they are easier to treat. It's important to have regular checkups and screenings for men.

Men should spend some time to take care of their health and their are several men's fitness organization and magazines available in USA.