The word "fitness," and most people imagine demanding, time-consuming routines that seem incompatible with busy lives.

No wonder that nearly 60 percent of Americans fall short of the recommended daily activity levels, according to the latest government figures. As the late comedian Joey Adams once quipped: "If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all."

The problem is that we are built to move. So the hours spent sitting in front of computers, watching television and stuck in traffic can take a toll not just on our waistlines but also on our backs, our hearts, our brains and our life expectancy.

You may not always be able to control how long you sit, but the posture you adopt in those sedentary moments can make a difference, as you can see in the graphic above.

Part of being fit is how you sit. A few simple adjustments can pay off. Strengthen the core muscles of your trunk, and you can help take the strain off your back. That may enable you to use your body better during active times.

The idea that activity is tied to good health is not new. Plato observed that inactivity "destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."

In Victorian times, Edward Stanley, who served three terms as British prime minister, noted that "those who think they have not time for bodily exercise will sooner or later have to find time for illness."

But before you rush to the gym, know this: The preventive effects of practicing good posture and regular, brief bouts of physical activity rival those of longer - and more intense - exercise regimens. So as little as 10 minutes of exercise has significant health benefits, from helping to whittle waistlines to controlling blood pressure.

Ten minutes seems possible, even for the most hectic days. Ten minutes is the time you might spend discussing the latest "Sopranos" episode or last night's game. Ten minutes can be the time you wait for the bus.

There's time to build 10 minutes of so-called lifestyle exercises into the busiest schedules - taking the stairs instead of waiting for at elevator, parking at the far side of the lot rather than fighting for the closest space, or delivering a note to a colleague instead of sending an e-mail.

No one suggests that any of these activities will prepare you to run a marathon, perfect your tennis serve or give you the endurance to climb a mountain. They're simply achievable goals that can help make your daily finish line easier and might give you the energy to reach even higher.

Some Ideas of Exercise
Structure and Planning
We have become a very time-poor people. Consequently if we want to accomplish anything we will need to plan it. Don't say "I'm going to exercise this week". Say "I'm going to exercise at 4.30pm on Wednesday for 30 minutes - and write it down. It might sound a bit obsessive but every Sunday I plan my whole week - what I aim to do at work, when I will exercise, etc. Without a structure things turn to chaos and I end the week feeling out-of-control and frustrated.

Focus on the feeling after the session
There's nothing better than blobbing out after a good exercise session. The feeling of satisfaction is something to be savored. Then there are the post-workout endorphins... and the good nights sleep...

What are your priorities?
When taking time to plan your week you will be forced to address priorities. If you are working 16 hours a day and (understandably) have no time for exercise then you need to sit right back and take a long hard look at what you truly want out of life.

For more details Exercise and Fitness visit www.halfvalue.com