This is a tough one for me, but I know it is true: moving is important. I’m trying to go for a weekly run on Saturday’s and I’m failing at it at least 50% of the time. It is pretty bad. I don’t really like doing it, but I keep coming back to it. For two reasons: I know it is good for my health and productivity. Secondly: I know I’ll feel great as soon as I’m done.

Science has proven over and over again that you benefit in multiple ways by moving more: it clears your head, it lowers your stress levels, it gets your blood flowing, you’ll sleep better, you’ll have more focus, to name a few things.

You definitely don’t need to get in super shape and go to the gym for 2 hours every day. Research (and there is plenty of this stuff online) shows that you need to get about 30 minutes of moderate intense activity per day.

Steven Covey talks about this in his chapter “Sharpen the saw” in his famous 7 habits: he considers you minimally fit if you can increase your heart rate to at least 100 beats per minute and keep it at that level for 30 minutes. Someone with average health has a resting heart rate around 70-80 beats per minute (this is a helpful chart). 100 beats per minute would mean taking a little faster than normal walk or doing some moderate cycling.

For most of us, sitting at a computer all day, this requires some level of planning and dedication. Today might be a great day to get your blood flowing and get to at least 30 minutes of activity (just like I am hopefully doing when you’re reading this).