Feeling tired? Wish you had more energy? Got the blues? Studies have shown again and again that regular, moderate exercise reduces stress, increases energy levels and can even fight depression.

In fact, a recent study out of the University of Vermont found that the post-exercise "glow" or general feeling of well-being you get after a workout lasts up to 12 hours. That's a long time! And study authors think that their findings prove that regular exercise can help people feel happier. "This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed," study author Dr. Jeremy Sibold says in an interview.

Here's how it worked: Forty-eight healthy men and women between the ages of 18 and 25 completed a mood survey. Then one group rode stationary bikes for 20 minutes, while the other group didn't exercise at all. Researchers retested mood again at eight hours later, then 12 and 24. The exercisers reported a better mood than the group who didn't exercise -- not a surprise, since that had already been proven in previous studies, but what was a surprise was how long it lasted ... up to 12 hours.

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The pedometer tops the list of simple tools that track fitness, and most fitness experts will tell you to rack up 10,000 steps a day on yours. But while a pedometer can tell you how many, what it can't do is tell you if you're stepping fast enough to really do your body any good.

Moderately intensive physical activity -- we know we need to get at least 30 minutes of it a day, but what exactly is it? Researchers at San Diego State University think they know. They put volunteers on treadmills, then used pedometers to count their steps and monitors to track the volunteers' heart rates. The results? 100 steps a minute is the perfect pace for fitness.

"Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes," says lead researcher Dr. Simon J. Marshall in a news release.

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The debate rages on with friends of mine on whether moderate exercise or rigorous exercise is better for the body. While the circumstances of health change for every person, we're all trying to find that magic formula that weaves time availability with regular exercise these days.

A recent study shows that a majority of men (56%) and women (71%) believe moderate exercise to be better than rigorous exercise, although that perception can be argued vigorously itself. Due to time crunches, many folks I know do intense exercise for only 15 minutes per day -- and they believe that it's just as effective as an hour of walking on the treadmill.

How about you? Do you feel better taking your time to exercise moderately (walking, etc.) instead of high-energy exercise like jogging or racquetball?

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Have you ever enviously watched a thin friend, family member or spouse chow down on a decadent dessert while you sip a cup of bitter coffee and wish you didn't have to watch your weight? Have you wondered whey they're so lucky? The answer may be genetic.

A team of researchers at the University of Texas Southwestern Medical Center have found what they believe may be a "skinny" gene. Dubbed "adipose" by a Yale University student who originally discovered it over 5 decades ago, the gene exists in a range of animals and research shows that its presence causes fruit flies, worms, mice and even human cells to bulk up. That's great news for those that carry the gene in times of famine but not-so-great during times of plenty.

According to the article, researchers hope that one day the gene can be used to help develop a cure or treatment for obesity, but until then we all have to keep eating well and working out. Remember too that skinny doesn't necessarily equal healthy so even if you can eat anything you want and not gain weight, a balanced diet with moderate exercise is the way to stay fit.

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