There’s gotta be an easier way to get fit, right? Something that happens in your sleep maybe? Magic pills, surgery that doesn’t leave you with scars or lumps that need to be photoshopped away.

Yummy diet plans that do it all. People who don’t want to do any of the hard graft often have the smartest excuses and you’re the fool for getting on the treadmill. Been there. Done that. Been that olodo in the gym at 10 pm on a Friday night when everyone else has gone to enjoy afterwork drinks or Saturday morning workout. When it comes to exercise it does often seem like some people have a PhD in how best to avoid it and they will tell you that it’s working very well for them with a straight face and body magic pants on.

The truth is exercise, regular exercise is really important now and it’s going to be important for the rest of your life. See all the reasons why you need to exercise now and forever.

Exercise regulates your hormones. Great for lowering estrogen and therefore your breast cancer risk. Exercise is linked to lower rates of 13 different types of cancer. Exercise controls depression. Exercise can be used to medicate depression and anxiety. Exercise lowers your risk of heart disease. It controls cholesterol, can lower blood pressure and help with weight loss. Exercise controls obesity which is a risk factor in itself for many diseases Exercise is great for your brain. It improves memory and thinking skills.

So how much exercise for it to count?

According to the Mayo Clinic, as a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss if you ramp up your exercise to 300 minutes a week. If you’re walking to and from work or school you are almost all the way there but if you rely on drivers, taxis and buses you may need to consciously plan exercise into your life.

The move this week is a big hint. The Bicycle.

Cycling is also a great way to keep fit but you don’t need a bike for this move. this is the number 1 ab buster and can be done on any flat surface, the mat is optional.

Oya, let’s go!