Commit to at least 20 minutes a day of strenuous movement.
Throughout day squeeze in anytime, anywhere exercises: stretching, flexing, and isometrics.
Do endurance exercises: brisk walking, elliptical training, or swimming at least 10 minutes a day, 6 days a week.
Do strength-building exercises at least 10 minutes a day:
3 days a week, upper body
3 days a week, lower body, back, and abdominals
Try HiiT: high intensity interval training
Use the 1-2-3-4 strategy to build more muscle in less time
Do stretch-band movements 5 minutes a day while watching TV or just standing around.