Sitting down for long periods of time will not help with the tone of your muscles and is not good for the back. So, look after your health by exercising on a regular basis. Exercising on a daily basis is an integral part of being healthy. The recommended amount of exercise for adults is 150 minutes of moderate physical activity per week ; This is just over 20 minutes of exercise over seven days a week. Whether you like gardening, walking, swimming, practicing Yoga or dancing, just get out of your chair and go for it. Find the activity that you enjoy and that is right for you.