By: Rae Hildreth

It shouldn't surprise you that sitting on the couch in front of the television with a bag of potato chips in hand during the day is not good for you.

With that said if you want to feel better, have more energy and perhaps even live longer- experts recommend that you do at least 30 minutes of activity- three or more times a week to get your heart rate up. By adding just a little exercise to your day it will impact your life in such a positive way.

Firstly, by adding exercise to your agenda it will help improve your mood. Say you have a bad day- go for a run, a swim or even shoot some hoops. When you exercise it stimulates various brain chemicals in your body called endorphins, which may leave you feeling happier and more relaxed then you were before. If you exercise regularly, it will make you look and feel better which in turn can boost your confidence and improve self esteem- which goes back to the point that exercise can increase your overall mood.

Secondly, exercise affects and can help the prevention of diseases. Today in society there are so many health issues. Regular exercise can help you prevent or manage the following: osteoporosis, high cholesterol, high blood pressure, obesity, cancer, heart disease and type 2 diabetes. Studies have shown that regular exercise significantly will improve overall health as well increase life expectancy. It also relieves stress, anxiety and takes your mind off problems, good deal, right?

Thirdly, exercise helps you manage your weight. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control.

Also, exercise helps if you have a difficult time sleeping at night? Since a good night's sleep improves your concentration, productivity and mood. Regular exercise can help you fall asleep faster and deepen your sleep. Keep in mind that exercising right before you go to sleep will give you energy. Experts say you should wait at least 3 hours before you go to sleep.

Lastly, just remember exercise can be fun! For example, walk to places you could drive too or even do crunches during commercials during your favorite television show. Look at 20 creative ways to exercise from Happy Lists.

Intense workouts are always great for your body, but just everyday things and activities you do help you, too. With that said, find an activity you enjoy, and go for it. If you get bored, try something new. Stop being a couch potato and get out there!

For more great ideas look at an article, "The exercise habit" from familydoctor.org.