Once upon a time, people did not have to make time to exercise; their everyday lives had enough physical challenges. Housekeeping was hard work before the invention of the washing machine, dishwasher and vacuum cleaner. Farming and many other occupations required heavy manual labor. But today, machines make our work easier. At home, we have gadgets to open garage doors, chop vegetables and change the television channel.

So what's the problem? Alarming rates of obesity and chronic disease have been attributed in large part to our sedentary ways. Since physical activity is no longer a natural part of our daily lives each of us must somehow find or make time for exercise. This is not an easy task, for although life is less physically taxing; the day is just as demanding and full.

Make health a priority

You need good health to do the things you love to do. Job and family responsibilities can get in the way of taking care of yourself, but remind yourself that your continued good health underlies your ability to work and to take care of others. Regular physical activity helps prevent or postpone many debilitating chronic diseases, including heart disease, cancer and depression.

Make time for physical activity

Once your health is a priority, schedule in physical activity just as you schedule other important tasks. As little as 30 minutes a day has significant health benefits. If you are new to exercise, get some guidance from your healthcare provider and a personal trainer or other exercise specialist.

Look for excuses to exercise

Use lunch hours and breaks for exercise. A brisk walk is a better refresher than caffeine. Do things the hard way when possible. Take the stairs instead of the elevator, park as far away from your destination as you can, etc. Household chores and yard work can be great exercise too. Pick up the pace and burn some calories! Join an exercise group or exercise class that walks, bicycles or dances. If your area doesn't have a group, create one. Learn a new sport. Get friends to join you in your favorite activities.

Plan ahead for changes

What things get in the way of your exercise program? Travel? Holidays? School vacations? Use these as opportunities to vary your routine and try something different. When traveling, find excuses to walk, even if it's in a shopping mall. Do you stay at home with the kids? Go sledding, jump rope or ride bikes with them. If these don't work, how about exercising with a video while they play nearby?

Try exercise multitasking

Look for ways to accomplish other fitness goals while exercising. Want to get together with friends you haven't seen in a while? Invite them to take a walk rather than going out to lunch. On the weekend, visit a museum, zoo or botanical garden with family and friends. Read the paper or watch the news while on an exercise machine. Walk your errands.

Add physical activity to social occasions such as company picnics and family reunions. Structure a casual event where families can play volleyball, soccer or croquet. Plan vacations so that they include plenty of walking and other recreational activities.

Trade exercise duration for intensity

People who are already very active can exercise more intensely for shorter durations when time is short. Short, intensive workouts provide enough overloads to improve, or at least maintain, fitness. If you can't do your usual one-hour workout, try a warm-up, a somewhat difficult cardiovascular workout for 15 minutes, 10 minutes of resistance training and some stretching.