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You shouldn't have as much pain or soreness. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day. Bryant says the long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu. It also helps ease some aspects of the aging process. Besides, Astorino says, people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone. Meet your sister or that friend for tennis or an aerobics class instead of lunch. Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Think about killing two birds with one stone. At work, he says, schedule a meeting on the jogging track or on the golf course. All that makes for a more productive day. Movement Melts Away Stress As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale. Being physically active offers benefits far beyond the obvious.

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  1. You may also notice your newly pumped-up muscles in other ways, especially if you're a recreational golfer or tennis player, or like a friendly game of pick-up basketball, says Atkinson. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale. So plan to walk with your spouse after dinner every night.

  2. Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says.

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