With all the quick and easy weight loss fixes on the market today, it’s easy to get caught up in guaranteed results without changing your daily habits. However, as less than 20 percent of adults currently meet the Physical Activity Guidelines for both aerobic physical and muscle-strengthening activity, it is increasingly important to hit the gym and get in shape, the ol’ fashioned way. Don’t be another statistic, here are five more reasons to ditch the break room donuts and hit the gym.

Sleep Better

Routine physical activity can improve overall well-being and sleep patterns. Of 155,000 surveyed, those who exercised at least once in the past month reported fewer sleep problems and daytime tiredness. This means more energy at work during the day. Try this 8-minute yoga workout from Fitness Magazine before your head hits the pillow tonight.

Reduce Depression and Anxiety

Feeling down? Regular physical exercise has been said to have an equivalent effect to prescription antidepressants. To achieve stress-relieving results, start by setting small and attainable goals. Walk, bike or dance three to five times a week for 30 minutes and increase physical activity as your fitness level increases. Measure your movement and track your workouts with innovative, wearable technology like the FuelBand.

Improve Self Esteem

If your fitness goals are to drop a dress size or to increase strength, consistent exercise can help improve your self esteem and boost your mood. By keeping in mind that you are working out for yourself and not anyone else, you can take pride in your accomplishments, big and small. Take the time to reward yourself for those successes—try one of these fun fitness reward ideas or go all out and buy yourself a new swimsuit to show off your bod. The key is to take pride in what you’re doing and provide positive reinforcements along the way.

Strengthen Your Immune System

Tired of using those sick days for actual bedridden afternoons? The benefits of exercise are abundant when it comes to your health—Your heart gets stronger, enabling it to pump more blood, lungs get better equipped at handling oxygen and muscles grow stronger. It should come as no shock that your immune system will benefit as well. Doctors say exercise gives a boost to the cells that are responsible for attacking bacteria which, in turn, boosts your immune system. Kick start the immunity boost with some basic strength training exercises. Supplement your fitness with natural antioxidant rich, immune boosting fruits like blueberries or raspberries.

Reduces Aches and Pains

Keeping muscles toned, and strong can improve your body’s ability to sit still and be comfortable for long periods of time, which is essential if you have a desk job. Combine the two with these stretches and exercises from Live Strong you can do at your desk.   Need more reasons to jump on the exercise bandwagon? The pros at Built Lean have compiled a comprehensive list of 31 benefits to getting in shape.

NCHPAD articles: http://www.nchpad.org/14/73/Exercise~Guidelines~for~People~with~Disabilities http://www.nchpad.org/1061/5452/Deskercise~~20~Ways~to~Get~Moving~While~you~Work http://www.nchpad.org/295/1834/Yoga~for~Individuals~with~Disabilities