About 100 minutes of cardiovascular work per week is good. This can be as simple as fast walking, or choose activities that are fun for you. 30 minutes of getting your heart rate to 60-80% of your maximum (220 minus your age), six out of seven days per week, can be an effective treatment for depression, as good as an antidepressant.  If your motivation is low, find someone else to join you. Weight lifting and stretching after exercise are great for your body.

To help motivate you, here are 100 benefits of exercise:

  1. Reduces blood pressure
  2. Reduces cholesterol levels
  3. Increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood)
  4. Reduces chances for coronary heart disease
  5. Increases the efficiency of your heart and lowers resting heart rate
  6. Makes heart muscles stronger
  7. Improves contractile function of the heart
  8. Strengthens lungs
  9. Improves respiratory function
  10. Improves cardiovascular endurance and performance
  11. Provides more oxygen to body, including organs and muscles
  12. Provides more nutrient supply to the body
  13. Reduces chances for stroke
  14. Helps to prevent and alleviate varicose veins
  15. Increases metabolic rate
  16. Stimulates digestion
  17. Makes digestion more efficient
  18. Stimulates intestinal movements, resulting in better elimination of wastes
  19. Reduces risk of colon cancer
  20. Strengthens and develops muscles
  21. Increases efficiency of muscles
  22. Benefits joints due to stronger muscles
  23. Helps maintain cartilage health in the joints
  24. Eases muscular tension
  25. Alleviates back problems
  26. Increases muscle flexible and agility
  27. Improves speed of muscle contraction and reaction time
  28. More healthy skin due to the fact that skin pores open more during exercise, resulting in more efficient removal of dirt and impurities
  29. Burns up and removes toxins from body
  30. Increases blood flow to the brain
  31. Stimulates growth of nerve cells in memory center of the brain
  32. Improves various indices of psychological functioning
  33. Enhances brain functioning by increasing the amount of oxygen available to it
  34. Increases sense of well being
  35. Increases resistance to pain because endorphin levels are elevated
  36. Increases sense of excitement because epinephrine is elevated
  37. Alleviates boredom
  38. Lessens worry and tension
  39. Reduces effects of stress by removing lactic acid from blood
  40. Alleviates anxiety and/or pain because the tranquilizing effect of exercise lasts for several hours
  41. Enhances mood
  42. Reduces anxiety as effectively as drugs or medications
  43. Reduces depression as effectively as medication
  44. Improves self-esteem and self-confidence since body and mind are improved and strengthened
  45. Increases sense of self control
  46. Provides source of pleasure and fun
  47. Releases anger and negative emotions
  48. Boosts energy
  49. Enhances coordination, power, timing and balance
  50. Boosts immune system functioning
  51. Reduces severity of asthma
  52. Reduces risk of substance abuse
  53. Can relieve tension headaches
  54. Can reduce the urge to smoke
  55. Burns calories
  56. Causes body to use calories more efficiently
  57. Causes weight loss
  58. Allows one to keep lost weight from returning
  59. Can act as an appetite suppressant
  60. Decreases fat tissue
  61. Improves physical appearance
  62. Enhances one's image and opinion of the body
  63. Improves bone density and prevents osteoporosis
  64. Reduces joint discomfort
  65. Helps manage arthritis
  66. Allows one to feel better about one's body and enjoy sex more
  67. Provides enhanced ability to achieve orgasm
  68. Allows for greater sexual satisfaction
  69. Can reduce or eliminate impotence due to increased blood flow
  70. Prevents or manages type 2 diabetes
  71. Helps insulin work better, lowering blood sugar
  72. Regulates the clotting factor fibrinogen
  73. Alleviates menstrual cramps
  74. Improves athletic performance
  75. Can add years to one's life
  76. Enhances quality of life
  77. Reduces pain and disability
  78. Improves glycogen storage
  79. Reduces risk of developing certain types of cancers of the colon, prostate, uterine lining and breast and other chronic diseases
  80. Regulates hormones
  81. Allows you to overcome illness or injury more quickly
  82. Can lessen medical bills
  83. Reduces anxiety by causing fewer worries about health
  84. Can allow for better performance at work
  85. Allows one to stay independent as one gets older
  86. Can keep health care insurance premiums lower
  87. Makes one more attractive to potential mates
  88. Allows for healthy pregnancy
  89. Increases energy and ability to do the things one likes
  90. Allows you to be more productive and less stymied by stress and depression
  91. Can help increase income due to increased energy
  92. Allows one to become more familiar with their body and its functioning
  93. Improves sleep
  94. Lets one eat more without gaining weight
  95. Provides a healthy break from work
  96. Adds variety and spice to life
  97. Gives one increased ability to defend oneself and loved ones if needed
  98. Provides a natural high afterwards, such as runners' high
  99. Provides heightened alertness
  100. Reduces inflammation