Today’s Food Guide Pyramid takes exercise seriously — so much so that a little stair-climbing figure is highlighted in the graphic. The recommended amount of exercise varies by age, but most recommendations hover around 30 minutes per day. Unfortunately, this number is misleading.

A healthy active person should warm up for 10 minutes, work out for 30 minutes at their target heart rate, and then cool down for 10 minutes. If you are trying to lose weight, the time at target heart rate is increased. Kids require at least an hour of daily exercise.

It is difficult for some people to figure out how to add exercise to already busy daily routines. The only real way to do it is to make it enjoyable. You’ve got to want to do it. There are several ways to go about this.

Try It All

You may not be exercising now because you haven’t found the activity that lights your fire. There are so many options available you’re bound to find one that suites you.

There are the standard options, like running, biking, and swimming, but there are also lots of sports, like racquetball, tennis, soccer, football, rugby, hockey, ice skating, skate- and snowboarding, surfing, rock climbing, and even dodgeball. Join a league, or start your own and challenge coworkers to a lunchtime scrimmage.

Friends

If you’re a social person, exercise is a great way to meet and get to know people. There are health clubs and gyms all over the place, ready to sign you up with lots of attractive and interesting members. The local YMCA has lower fees than many premium gyms, and typically offers all sorts of classes in addition to the standard equipment.

That being said, exercise does not have to cost you money. Getting out and walking or running every day is free (until you decide you need better shoes). Organize a bike ride with some buddies, or take your dog for a hike.

Going Solo

If you’d rather keep to yourself, you can still go walking or running. Get your favorite upbeat music on an MP3, portable disc, iPod, or even a radio headset. Or go to the library and check out a yoga or belly dancing tape. Then you can shake it in the privacy of your own room.

Besides finding an activity you like, you’ll need some motivation, especially when you are just starting. Friends can be helpful, but it’s easy to talk someone into being lazy, too.

A better motivator is an event or situation. A high school or family reunion, holiday party, wedding, new job, new town, or new school can be powerful motivation to work toward a new you. And of course, there is always romance. Looking for a new relationship, or revving up an old one, can really get your juices pumping and motivation sparking.