Daily exercise need not feel like a heavy burden. It can be as simple as taking a daily stroll with the family and friends.

The reasearchers in sports and medicine suggests on how to be more active every day:

Take regular walks -- after dinner with the family, a walk instead of a drive or take the dog for a stroll.

Enjoy your favorite TV shows, but get up and take an exercise break during commercials. When reading, get some exercise after every six pages.

Walk quickly or run while doing errands. Walk the escalators instead of just riding on them.

Do laps through the aisles of the grocery store, or walk quickly on your trip to the mall.

Start an active new hobby, such as biking or hiking.

If you're on the phone, walk around while you chat.

Dance to your favorite music, or engage in active play with your kids for at least 30 minutes each day.