With only 20% of Americans getting enough exercise today, it's not surprising that the American Heart Association was anxious to reveal the first government updates on physical activity in 10 years and publish them in the latest Journal of the American Medical Association.

1) The childhood obesity problem has prompted experts to have children get involved in "active play" as early as 3 years old vs. the old recommendation of 6 years old. Up to 3 hours of various activities per day. At the conference, Dr. Valentin Fuster, a cardiologist from Mt. Siani who gave the results from an intensive program designed to help improve the knowledge and attitude towards exercise in toddlers- put it best, "Once they understand how the body works, they begin to understand physical activity and its importance... When brains are young, it's the best opportunity to set health habits that last."

2) Ages 6-17 should now get at least 1 hour per day of exercise like walking, biking, or running. Three times per week, at least 30 minutes of those sessions should include vigorous muscle and strength building.

3) Adults still need up to 5 hours of aerobic exercise or up to 2.5 hours of vigorous strength training per week but now experts agree that "something is better than nothing." If you only have 5 to 10 minutes to get off the couch or out of your chair, do it. Doing 5 minutes of pushups, jogging in place, or jumping rope is enough to yield the short-term benefits of reducing stress, improving your sleep, and lowering your blood pressure.

Marcello Pedalino, CFT, is the author of the new inspirational book on personal growth and development, Celebrate Life. He is an award-winning entrepreneur, lifestyle expert, and fitness trainer. He delivers dynamic keynote presentations to corporations and organizations across the country who need help making Energy Management and Work-Life balance a priority.