In less time than it takes to watch another rerun of The Office, you can blast calories and increase your chance of a long life. Just 15 minutes of exercise a day can extend your life by 3 years, according to recent research from Taiwan. The study tracked more than 400,000 people over 13 years and found that participants who completed 15 minutes of moderate exercise a day (think brisk walking) increased their life expectancy by an average of 3 years compared with inactive individuals. The quarter-hour of activity has other benefits, too; the researchers were able to draw a connection between daily exercise and a lower incidence of cancer. And, of course, while you're at it you'll also burn calories—sometimes close to 200 in just 15 minutes.
Putting in your time can often be accomplished by doing activities you love, without setting foot inside the gym. Here Ruth Frechman, RD, author of The Food Is My Friend Diet, Keri Gans, RD, author of The Small Change Diet, and Jim White, RD, owner of Jim White Fitness and Nutrition Studios in Virginia Beach, Virginia, suggest some simple ways to get moving.