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Do you spend a lot of time sitting during the day? Whether it's at work, in front of the television, or behind a great book, sitting is part of everyday life. The SLMsmart system helps you offset the time spent sitting with a recommended 30 minutes of exercise, five days a week. Exercise will help you burn calories, stimulate your body, and brighten your mood overall.

half hour

treadmillJogging/Walking: Jogging or walking briskly can get your heart rate at the optimal range to burn fat. Look for outdoor trails or hit the treadmill if it's more convenient.

H.I.I.T.: High Intensity Interval Training or HIIT is extremely popular and highly effective at burning fat in less time. HIIT routines can be found online and are featured in many of today's most-ordered exercise videos.

Weight Training: Weight training does more than just build muscle, it's also great for burning calories and trimming fat. As your lean muscle mass increases, so will your body's ability to burn calories.

Biking: Indoor or outdoor, biking is a passion for many people for good reason. Great for the legs, lungs, and core, biking is an effective way to stimulate fat reduction. Try and stay within your optimal heart rate or bike in intervals – high intensity, followed by low intensity, then repeat.

Hiking: Even at a slow pace, the energy and motion used to walk up an incline can transform your body. Head for fresh air and enjoy the outdoors, or adjust the incline on your treadmill as you give your body the exercise it needs.

Other: Aerobics, elliptical machines, jump rope, yoga, basketball, skiing, stairmaster, Crossfit, Pilates, Zumba, dancing, speed walking, or rowing – whatever the activity, just be active, have fun and enjoy the exercise!