The Physical Activity Guidelines for Americans recommends getting at least 150 minutes of moderate-intensity exercise a week.

However, most people don’t meet this guideline and are instead sedentary for much of the day. But don’t despair—there are many ways you can slip in beneficial movement all day long. Follow these tips to be more active, help keep your brain and heart healthy, and potentially live longer.

Start out right

Get your day off to a good start by beginning with some activity, such as simple stretches, yoga, or calisthenics. This will get you moving and can also help relieve pain, improve flexibility, and loosen tight joints and muscles.

Break it up

Sneak in several bursts of activity whenever you can. For example, straighten up the kitchen or water your houseplants while you brew your morning coffee. If you drive to work, park your car far from the entrance to get a few extra steps in. You could also consider purchasing a standing desk or an under-the-desk treadmill or stepper or, if you’re physically able, do some jumping jacks, squats, or leg lifts periodically while you work.

Take an active lunch

Pack a lunch you can eat quickly at your desk, such as a salad, so you can fit in a short exercise class, take a walk, or climb a few flights of stairs at your workplace or elsewhere.

Stay on track

To help keep you motivated, use a fitness tracker or journal, which will make it easy to monitor your progress.

Skip the couch

Instead of watching TV, enjoy an active pastime like gardening, basketball, or playing with your kids or grandkids. Even devoting a few minutes to simple chores like unloading the dishwasher and cleaning up after meals can help propel you toward a life of better fitness.