Funny how the things we loved to do as kids-like running around and playing hard until we're hot and sweaty-can still give us the same wonderful feeling as adults, with extra benefits of making us healthier.

Many of us enjoy playing tennis, racket ball, hiking, swimming, roller blading or golf. Not just for the fun, but because of how these activities make us feel. When we were young our parents taught us that staying active is part of a fit body and mind. Today, we are proving that they were right.

Better than better looking
On waking up in the morning, many people cast a glance in the mirror and think, "I need to exercise more." But doing so becomes more difficult as our time is consumed by other responsibilities. Those who consistently make the effort often are motivated by personal appearance-yet that's just the starting point of what regular exercise can achieve.

For example, it strengthens cardiovascular function, reducing risk of heart attack and stroke. A program of consistent physical activity can help prevent or reverse weight gains that raise the risk of heart disease, hypertension, diabetes and certain types of cancer.

Staying active also can help a person feel less tired. The Mayo Clinic advises that 20-30 minutes a day of moderate exercise, such as walking or gardening, can contribute to overcoming fatigue, improve your mood and give you extra energy.

Energy in balance
A few adults who stick close to their ideal weight may just be genetically lucky. But most of the time you can bet they put real effort into it. Like a smoothly humming engine, maintaining weight involves balancing the intake of calories for fuel, with the burning of calories to create energy and sustain life.

But the "human engine" is more complicated and clever than a mechanical engine. When we increase our body's fuel consumption through increased physical activity, our body changes its metabolism. Replacing fat with muscle causes our body to burn more calories, even when we rest.

Rev up the engine-permanently
At some point in their lives, as many as three out of four Americans will try to lose weight. Many have gone up and down in weight, with short-lived success followed by a return to old routines. This provides no benefits and a lot of frustration. Instead, it takes a sustained, and determined, comprehensive approach that combines long-term changes in eating habits with increased physical activity.
Think of a pound of body fat as 3500 calories taken in, but not yet turned into energy. Even with intense exercise, losing that pound doesn't happen quickly. For example, if a 175-pound individual plays a vigorous game of tennis for an hour, about 500 calories are burned. Sixty minutes of jogging at the speed of six miles an hour will burn about 800 calories. An hour of walking at three miles per hour consumes perhaps 250 calories.

Let's be honest-reaching and maintaining a healthy weight takes time, effort and commitment to a balanced lifestyle.

Everything helps!
Think about making simple changes in your daily routine that will chip away at surplus pounds. These ideas may help:

...Start your day with some form of exercise you enjoy.  If you are not a morning person, allocate another time of the day. The important thing is to make the time on a regular basis.

...Use a balanced approach.  A common mistake is to over-do when starting out. It's much better to begin slowly, then work up. If you are just starting a daily walk, begin with 10 minutes and gradually increase it to 30 minutes. Learn to listen to your body, because it tells you what it needs.

...Take the stairs.  Personally, I avoid elevators and escalators whenever it makes sense. In an airport, I prefer to walk rather than take a people-mover or tram. Not only will you get exercise, you won't be jostled in a crowd, since most people do what is easiest. Make a practice of going the opposite way!

...Run errands on foot.  Instead of always using the car, think of destinations that are close enough to walk. If you need just a couple of items at the supermarket, for example, maybe it's not too far to go on foot.

...Think of the world as your gym.  Formal work-outs and fitness centers are very good for many people, but you can also enjoy exploring the world at the same time you are getting exercise - spend time at a park, go hiking in the woods, or explore a museum.

...Develop friendships in exercise.  Involving a friend or family member provides extra motivation and keeps down boredom. Maybe there's a neighbor you can call to say "Let's walk to the supermarket" or "Let's walk to the park." Being with others makes the time more enjoyable.

...Watch less, do more.  With our love for sports, it's easy to develop the mind set of a spectator. If you watch a half-hour of sports, let it remind you to get up and do some activity of your own for a half-hour.

It's always a good idea to consult with your physician about a diet and physical activity program that is optimum for you.

Think of physical activity as the opposite of punishment. It's a reward to your whole person. Exercise is really a way of being good to yourself