Do you often feel and stressed out from your day work and by the time you get home you see your three children running towards you asking you to play football with them? You refuse and promise them that you will after taking a couple of minutes rest. But you never do. You are always tired.

It is always easy to choose the easy solution. But would it really hurt to say yes jut once? How happy you could make the kids?

In fact, only 30 minutes of exercise a day will help you chill out, calm your nerves, help your digestive system, no to mention improving your relationship with your children. Also if you are having difficulties falling asleep at night because of stress, it is going to help there, too.

There are loads of benefits of regular exercise. Exercise helps you getting you out of any depression, lifting your mood. For the very first time, it can be done for 15 minutes for 2 to 3 days a week. You can later increase the time you spend once your body gets used to the exercies.

When I take on a new sport,. Exercise I usually start with five minutes in the morning, five minutes in the evening, then ten minutes in the morning, five in the evening and so on until I have a two times 25 minute exercise routine.

But it is also important that you won't force your body. If you are not used to it and have to stop, it is OK, take your time. Give your body time to react to the changes.

Here is a list of some easy and not too demanding exercises you can do and enjoy:

1. Do some Walking. You can walk in the local part with your dog, with your partner or child. You need fresh air, sunlight and moderate exercise. You will get all of them at once. Look for places you can go in your local area by walk.

2. Discover Yoga. Yoga is a very effective exercise that can energize your body and soul. You can learn even the basic yoga positions that are not too complicated but proven effective. Some simple videos can be found on youtube, or you can buy a DVD to exercise at home together with your family. It can all be fun.

3. Start some simple sports. Play basketball, football, baseball, tennis, table tennis or badminton. Doctors also recommend sports as an effective way to stay fit and healthy. It doesn't have to be professional sport, can be simple jogging, shooting baskets, or playing with flying disks in the park.

Remember: by exercising regularly you are not only burning fat, and releasing energy, it is proven to improve your life quality as well. Having fun with your family during basic exercise can prevent stress-caused health problems. But bear in mind: it takes at least two weeks for a new habit to become a routine. So try not to give up.