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You know fitness is important for your health and well-being. But, your days are a blur of work, household chores, errands, and time with family and friends. Setting aside enough time to sleep — let alone exercise — can be tough.

But, first things first. Just how much exercise do you really need?

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

You can meet the aerobic activity guidelines by doing moderate aerobic activities such as walking briskly for about 30 minutes, five days a week. Or try vigorous aerobic activities, such as jogging or running, for 75 minutes a week, or about 15 minutes, five days a week.

So how can you find time for fitness? The key is to be flexible and make fitness a way of life. And remember all physical activity — not just formal exercise programs — adds up to a healthier you.