From the World Health Organization to the U.S. Centers for Disease Control and Prevention, health and wellness organizations around the world recommend adults should aim for 150 minutes of moderate or 75 minutes of vigorous exercise weekly to help improve heart health, manage weight, boost mental well-being, and reduce the risk of chronic diseases like diabetes and heart disease. Exercise also strengthens bones and muscles, enhances immune function, and promotes longevity.

This may seem daunting, but the good news is you don't have to do it all at once. You can spread your activity out during the week and break it up into smaller chunks of time. It could be 30 minutes a day, 5 days a week. Or if you only have time to exercise on the weekends, a recent study of nearly 90,000 people enrolled in the UK Biobank project found that “weekend warriors” who fit a week’s worth of exercise into one or two days had a lower risk of developing more than 200 diseases compared with inactive people.