You already know that you need to hit the gym, the pool, the basketball court, or the soccer field to get and stay fit. If you need some extra motivation to get up and Just Do It, these five reasons may provide you with the push you need to get started.

1. Exercise helps to elevate your mood.

Whether you need to relieve stress after a long day or you are feeling a bit down, spending 20 or 30 minutes performing some kind of physical activity will make you feel better. When someone gets their heart rate elevated, their brain releases some feel-good chemicals that help them to feel more relaxed. Exercising regularly can help with anxiety and depression, too.

2. Exercise can help you achieve and maintain a healthy weight.

Many people struggle with their weight and if you have ever tried to manage it by dieting alone, you know how difficult to lose weight is. A better strategy is to combine a healthy diet with regular exercise. Physical activity gives your metabolism a boost and makes it easier for you to burn calories.

3. Regular exercise will help you sleep better at night.

When you are more physically active, you may find that you are able to fall asleep easier and stay asleep longer. The quality of your sleep improves and you are much better able to deal with the demands of your day, no matter what it throws at you.

4. Exercise strengthens your heart and lungs.

Your heart is a muscle, and when you get regular exercise, you are actually helping to strengthen it. If your heart is able to do its job more efficiently, your whole body functions better. As a result, you will have a lot more energy and when you are not struggling to get through the day, you will be better able to enjoy life.

5. Being physically active can improve your sex life.

That's a good reason to make plans to include exercise in your routine. If you find that you are too tired to be interested in sex, then start exercising. It will give your energy levels a boost, which means that your interest in being intimate will come back. When we feel better about ourselves, we are more confident, in the bedroom and outside of it.

Since exercise improves circulation, men who make a point of exercising regularly are less likely to experience erectile dysfunction as they get older. This is another good reason to stop being a couch potato.

The good news about getting motivated to exercise is that once you establish the habit of being physically active, it will be less of a chore for you. It will probably take about 30 days before this change in your routine is a habit, and that doesn't seem like a long time to wait to get used to doing something that is going to improve your life in so many wonderful ways. Even if you start with a daily walk around the block or a game of one-on-one in your own driveway, you’ll start to see improved strength, endurance and energy.

Now get off the couch and get started!

• First you can simply replace high-calorie snacks with low-calorie and healthier food. Take fruit instead of sandwich - peach, apple, pear,plum or pine-apple (but not tinned) depends on your taste.
• Your hunger can be easily satisfied with cabbage salad, carrots,or salad with tomatoes and cucumber, with little olive oil for dressing.
• Give up coffee and black tea (they increase gastric and enteric function thus increasing stomach acidity and hunger), soda and other sweetened beverages. Water and fresh should be your choice.
• Make use of the time during commercials. In a typical one hour show there is about fifteen minutes of ads, broken into three pieces of 5 minutes. Do you watch them? Use the time for some exercising, like rope jumping. 5 minutes rope jumping burns about 60-90 calories. It doesn't seem much, but do the math - 5 minutes, three times a day are 15 minutes (if you watch TV one hour a day). This is about 200-240 calories burned in a day, or about 1500 in a week. It is a rule that 3500 kcal burned are one pound of weight loss, so you will lose about half a pound just by utilizing the commercials. At the end of the year the potential weight loss is about 20 pounds.