Tips to add the right amount of movement into your life

Know what's moderate vs. vigorous. During moderate activity, you're breathing hard, and can hold a conversation, but you can't sing. Vigorous means you can't get more than a couple of words out without a breath. Remember, you need twice as much moderate activity as vigorous to get the same benefits.

Find what motivates you. If the idea of lowering your risk of disease isn't getting you out the door, you're not alone. Most people stick with a good habit because of the everyday benefits. Notice what motivates you: Better sleep, lower stress levels, or working out with a friend are just a few ideas.

Multi-task. Incorporate movement into your regular activities. Bing watching a favorite show? Stretch, do sit-ups or other activity between episodes or during commercials. Mix up your family-time routine and shoot some hoops or walk the neighborhood. Instead of automatically jumping behind the wheel, hop on your bike or walk to work, the grocery store or a friend's house.

Listen to your body, and go slow. The risk of injury comes when you're trying to do too much, too fast. So know your body: how fit you are right now, and any past injuries. As you up your activity level, make it gradual.

Don't discount the little things. All the activity you do counts, even if it's 5 minutes. Take the stairs at the office. Park a few blocks away and walk. Lift weights while watching TV. It all adds up.