Experts warn we need to get moving! We've got some tips for making regular physical activity part of your lifestyle, even with a tight schedule.

We all know why exercise is good for us, but getting enough to enjoy all those health benefits can be a challenge for many people. Incorporating regular physical activity — let alone more of it — into our lifestyles can be hampered by a lack of time, energy and motivation.

So what’s the solution? You don’t have to have lofty exercise goals like joining a gym or training for a marathon. There are many ways to get the activity you need, and it may take less time than you think.

Exercise: What do you and your family require?

You’ve likely heard the buzz about the revised physical activity guidelines, courtesy of the Canadian Society for Exercise Physiology (CSEP), that tell us what targets to meet to enjoy benefits like maintaining a healthy weight and reducing our risk of chronic diseases. Here’s what experts are recommending now:

- Children ages 5-11 and youth ages 12-17 need at least 60 minutes of moderate to vigorous activity per day, including vigorous activities at least three days a week and activities that strengthen muscles and bones three days each week.

The CSEP’s Canadian Sedentary Behaviour Guidelines for Children and Youth also recommends limiting leisure time on TV and computers to no more than two hours a day as well as cutting down on time spent indoors, sedentary transportation and time spent sitting.

- Adults aged 18-64 need a total of 150 minutes of moderate to vigorous aerobic activity per week, and bone and muscle strengthening exercises should be included at least two days a week — preferably targeting all the main muscle groups.

To get even more health benefits or to lose weight, you’ll have to up that number to 300 minutes per week.

- Adults aged 65 and up should follow the same recommendations as younger adults, but with one addition: include activities that help improve balance and prevent falls if mobility is an issue.

And no, we’re not getting away with less. While the old requirements recommended 60 minutes per day, that time amount was for light to moderate activity. The harder you work, the less time you need — and the more benefits you’ll see. The CSEP’s guidelines are in keeping with other organizations across the globe, including the World Health Organization and the U.S. Centers for Disease Control and Prevention.

How to up your activity

Does 150 minutes still sound like a lot? Remember, those minutes are cumulative and even 10 minutes at a time will help you see health benefits. For instance, start your day with a brisk 15-minute walk and you’ll bank 105 minutes a week.

Need some more ideas? Here are some simple ways to work more exercise into your routine:

- Ditch your car. Can you bike or walk to work, run errands or visit friends and family? Leave the car at home and power your own mode of transportation.