The new Physical Activity Guidelines for Americans, released Tuesday by the U.S. Department of Health and Human Services, set achievable goals for people in all age groups that help them stay fit and lead a healthy life.

These science-based guidelines from the federal government are "really well done, and I don't think they could get any more practical," expresses Tim Church, MD, PhD, MPH, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge.

According to the new guidelines, adults should get at least two hours and a half of moderate-intensity physical activity per week, such as brisk walking, painting and vacuuming, or 1.25 hours of a vigorous-intensity activity, such as mountain climbing, jogging, bicycling fast or uphill. To enjoy the health benefits of such activities, adults should do them in at least 10-minute bouts.

Despite being aware of the health benefits physical activities bring, there are many sedentary people claiming they don’t have enough time to do exercise. However, this is not an excuse. "You just need to make it a priority in you life to become physically fit,” said Russell Gust, Exercise Physiologist.

Keeping physically active can prevent important illnesses such as heart disease, colon cancer and diabetes. Regular exercise also promotes bone density to offer protection against osteoporosis, boosts the immune system and help an individual to preserve a healthy weight (of course, provided he combines exercise with a balanced diet).

These are just a few reasons why people should follow the federal exercise guidelines. But if a chronic condition impedes people from doing more moderate-intensity physical activity, they shouldn’t exaggerate and be as active as they can.