A 30-minute daily trip to the gym is great but your activity should not stop there.  Adding constant movement throughout the day is even better.  Instead of finishing a workout and calling it quits for the day, make activity a 24/7 priority. 

By now, most of us have heard that sitting is the new smoking and long bouts of inactivity really are the kiss of death.  The Sax Institute’s “45 and Up” Study found that adults who sat for 11 hours or more a day had a 40 percent greater risk of dying in the next three years compared with those who sat for fewer than four hours a day.  Stand up every half hour at work, take laps around your house while talking on the phone, add a short nighttime walk, park further from the door when going to the store. It doesn’t matter how you do it, just move more.