Fitness quiz: Test your fitness awareness

Physical activity is an important part of a healthy lifestyle, whether you need to lose weight or not. Aside from losing weight — and keeping it off — consider the benefits:

• Physical activity improves your mood.
• Physical activity reduces the risk of various chronic diseases, including type 2 diabetes, high blood pressure, osteoporosis and certain types of cancer.
• Physical activity strengthens your heart and lungs.
• Physical activity promotes better sleep.
• Physical activity can put the spark back into your sex life.

You don't have to stretch your budget to get in shape. Consider common-sense alternatives to gym memberships and expensive home equipment:

• Start a walking group in your neighborhood or at work.
• Take the stairs.
• Do strength training with inexpensive resistance bands.
• Check out exercise videos from the library.
• Do push-ups or squats using your body weight.
• Look for ways to include walking or other physical activities in your daily routine.

The American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. Of course, the more active you are, the greater the benefits. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day.

A well-rounded fitness program includes aerobic exercise, strength training, stretching and exercises for the core muscles.

• Aerobic activity improves your stamina.
• Strength training helps you reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
• Stretching increases your flexibility, improves the range of motion of your joints, and promotes better posture and circulation.
• Core exercises support balance and stability by strengthening the muscles in your abdomen, lower back and pelvis.

If you're physically active, you burn more calories than you would if you were sedentary. But physical activity isn't a green light to indulge. To maintain a healthy weight, you must strike a balance between the number of calories you take in and the number of calories you burn. To keep your weight in check, pay attention to the kinds of foods you're eating and your portion sizes. Focus on good-for-you foods, including fruits, vegetables and whole grains.

Physical activity is good for everyone. But the benefits can be remarkable for people who have conditions such as type 2 diabetes and high blood pressure. Physical activity can help you lower your blood sugar level and blood pressure. For some people, physical activity is enough to reduce — or eliminate — the need for medication.

You're never too old for physical activity. In fact, you can't afford to quit. Muscle mass naturally diminishes with age. If you don't do anything to replace the muscle you lose, you'll increase fat. Plus, physical activity as you get older can help you maintain stamina, balance and coordination. Physical activity may even help you maintain mental agility.

Increasing your physical activity may be the best thing you can do for your health, but jumping in too quickly isn't the best approach. If you haven't been active for a while or you have a chronic health condition — such as high blood pressure, diabetes or heart disease — get your doctor's OK to begin an exercise program. Then start slowly and build up gradually. If you push yourself too hard at first, you may be sidelined by injury.

It can be tough to summon enough energy for physical activity. But without physical activity, you'll have no energy. Here's help breaking the cycle:

• Take it slow. Plan a walk around the block, not a marathon.
• Start your day with physical activity, rather than putting it off until the end of the day.
• Plan physical activity for times of the day when you tend to feel more energetic.
• Schedule physical activity as you would schedule an important meeting or appointment.
• Go to bed earlier to make sure you're getting enough sleep.

Even if you've been physically active for years, your fitness level may quickly decline if you become sedentary. It's not all bad news, though. You can make up the lost ground by getting active again. Just remember to start slowly and build up gradually. If your exercise program was interrupted by a health problem, make sure you have your doctor's OK to become physically active again.