CHICAGO (American Dietetic Association) -- Good nutrition is vital to your health, and is even more effective when coupled with regular physical activity, say the food and nutrition experts at the American Dietetic Association. To get at least 30 minutes of physical activity in each day, it's not necessary to have a fancy health club membership or the perfect outfit. What is necessary is that your body move more often than just reaching for the remote.

"Good nutrition and the benefits of physical activity in any form are endless," says Chicago-based registered dietitian and American Dietetic Association spokesperson Dawn Jackson. "I always encourage my clients to do some form of physical activity each day.

"It keeps your body trim, you're at less risk for health problems, you'll have stronger bones, stronger muscles more endurance, relieve stress and have a better outlook on life. Your coordination and flexibility will improve, you'll feel younger and sleep better, too," Jackson says.

"Just as there are many ways to eat well and get all the nutrients you need, physical activity can be in many different forms too. Whether you're doing chores around the house, running, walking or biking or playing sports, every little bit can help your life and your health.

"The best way to begin is to have an activity plan. Set goals, make a plan for change, be patient with yourself, monitor your progress and seek help from a qualified professional," Jackson says.

Begin with moderate activity such as:

Washing and waxing car 45-60 minutes
Washing windows or floors 15-60 minutes
Gardening 30-45 minutes
Pushing a stroller 30 minutes
Playing volleyball 45 minutes
Playing touch football 30-45 minutes
Playing basketball 30 minutes
Bicycling five miles 30 minutes
Dancing (fast) 30 minutes
Raking leaves 30 minutes
Walking two miles 30 minutes
Shoveling snow 15 minutes
Stairwalking 15 minutes
Water aerobics 30 minutes
Swimming 20 minutes
Jumping rope 15 minutes
Running two miles 20-30 minutes