Walking, shopping, or other movement not meant as exercise - matters more than most people realize.

A recent study marked the difference in weight gain between women who ate a 1,000 calories a day over and above the maintenance caloric diet. Some women did not gain weight and some did. The difference was the amount of non-exercise movement.

Sitting on a couch watching TV allows you to burn 5 calories above simple maintenance. Getting off the couch, walking the dog, staying active with kids, go shopping, etc allowed some women to consume the 1000 extra calories and not put on extra weight.

But of course, it's not the whole story. When restaurants are serving 450 calorie latte coffees, 650 calorie blueberry muffins, and 600 calorie sandwiches, and when almost every entree on a restaurants' menu be it Chinese, Italian, Mexican, has at least 1,000 calories, you can't forget about the food side of the equation.

Studies show that people who walk briskly (about 3 miles per hour) for at least 30 minutes a day have a lower risk of heart disease, diabetes, stroke, and colon cancer.

Exercise also boosts the immune system and may help prevent dementia and depression. Strength training can prevent bone and muscle loss.

Immune system and movement: There are two circulatory systems in the human body, the heart pumps one of them. The other system has no pump. It is called the lymph system.

This is more likened to a hydraulic system of open and shut valves. If you don't move, the lymph system doesn't "flush." Toxins build up and the immune system is compromised.

Jumping jacks, skipping rope, rebounding, playing ball, walking briskly, climbing stairs, any kind of movement that bounces your body will act as a lymph system enabler. Getting in and out of the car, going dancing, rowing a boat, cutting the grass, digging weeds out of the garden, doing laundry, yoga, stretching, well, you get the point.

The principle signs of life are exhibited in movement.

Cardiovascular Exercises:
1. Walking - Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient. Start slowly, then gradually work up to walking longer and faster.
Finding a walking partner can help keep you accountable and motivated.

2. Jogging/Running - This is a step up from walking. It is harder and puts more impact and stress on the body. If you are just starting an exercise program, work through fast walking before moving up to jogging. There are many doctors that will tell you to avoid jogging. Certainly it is an exercise that many people love, but if you haven't been jogging in 20 or 30 years, do not overdo it or you will sustain injuries that will take time to heal. Start with short distances and give yourself months to build up your endurance.

3. Cycling - Riding a bike is an excellent, no-impact form of cardio. Be sure to follow the rules of the road and ALWAYS wear a helmet.

4. Swimming - Swimming involves all the major muscles of the body. It is no-impact and is very useful for injury recovery. The major drawback is that you must know how to swim. Local classes at the YMCA are easy to find. Many senior centers feature swimming pools with instructors and lifeguards.