We all want to look and feel better about ourselves, but sometimes getting off the couch and on the treadmill can seem too daunting at the beginning (or even end) of a work day. But as the leaves start to change many of us fight to stay active, especially in the face of dropping temperatures. Keep in mind, however, that even a little bit of exercise can do wonders for body image.

Results from 57 separate exercise and body image studies were combined and analyzed by researchers from the University of Florida. The final study, published in the September 2009 issue of the Journal of Health Psychology, found that the simple act of exercise alone -- not necessarily working out to get in shape -- can help boost body image.

One of the most surprising findings was that frequency of exercise had more of an impact on body image than workout duration or intensity. The more people exercised per week regardless of how hard or how long they worked out, the more their body image improved.

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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Dr. Antoinette Yancy, a former college basketball player who's now a professor and board-certified physician, says that humans are hard-wired to use as little energy as possible. "The current paradigm for promoting physical activity – trying to engage people in it during their leisure time – isn't working," says Yancy. So she's made it part of her life's work to teach people how to work exercise in as part of their day.

So how do you work more exercise into your day?

• Try one of these 12 tips for exercising at the office, in your car and daily life.
• Stay committed to this positive change in your life with one of these motivational tips.
• Get creative by using one of these 100 ways to burn 100 calories.

What worked for me was planning ahead. I aimed to get 10 minutes in the morning, afternoon and night. Otherwise, the day got ahead of me and suddenly I was facing 30 minutes of exercise at bedtime. I also tried to always choose the more active activity -- stairs over elevator, walking over car, standing over sitting. The more you move, the more calories you're burning.

Have you ever tried breaking up your workout routine? What kinds of tips and tricks can you share with our readers to make this healthy habit stick?

Got a Walking the Walk idea you'd like to see Bethany try for seven days? Share it with us in comments!

As much as we fitness writers want to make exercise out to be awesome (!) and fun (!) and other exclamation-point inducing adjectives, that's not always the honest truth. For many people, exercise is nothing but a pain in the rear. Even if you know all the benefits of exercise and how necessary it is for good health, there are times that you'd much rather plop on the couch and watch TV.

I'll admit that I used to feel that way. Then, several years ago I started trying to lose weight. I forced myself to exercise every day and, other than the gratifying sense of accomplishment I felt when it was done, I hated every minute of it. A couple of months later, I had a really stressful day at work. When I got home, I wanted to exercise. Somehow, amidst all my "hating" exercise, I had learned to use my workout to relieve stress. Totally weird, because usually I turned to chocolate when I was stressed out. That's when I began loving exercise -- I finally realized that as I was working out, the physical activity was working for me.

If you're exercising while hating it like I was, keep at it and try some positive self talk while waiting for your workout epiphany. Ashley Tisdale admits that she hated going to the gym. Now she says: "Before I work out, I think, 'I love exercise' -- and it works." Take a tip from the High School Musical actress and fake it until you make it. And remember to find activities you can enjoy ... it really makes a difference.

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I had the opportunity to speak with Jenna Vaught, Miss America Plus Elite 2007, regarding her inspiring weight loss story. You can read the first half of the interview here. But Jenna's story doesn't start and stop with weight loss. Jenna's views on body image and what makes a woman truly beautiful are inspirational for all of us -- whether we're a size two or a size 22.

It seems that you achieved not only better physical health, but better confidence through losing weight. What did the process teach you about yourself?

The process of losing weight and maintaining it has taught me that I have everything I could ever need in myself. When I was so heavy, I wanted so much for others to think I was good enough or worthy. Today, I know that I have all it takes to be a strong, successful, and beautiful woman. Literally, I found the real Jenna. Media, society, and others have no influence on the way I feel about myself externally or internally. Most days, when I am feeling great, it's because I know I am doing great things for myself and my life. There are days that really are hard, I have learned to just let that day happen and move forward. Perfect, I am far from it. Persistent, now that is a word I live by day to day!

The days are so short now. By the time I've helped my son complete his homework and get dinner on the stove, it's pitch black outside. When it's dark out when you start your workday and dark when you get home, it can take a toll on your well-being. There are things you can do, though, to keep your energy running high during the darker days of winter. Here they are:

• Sun exposure. This time of year, it's important to get outside and spend some time in the sun. Even if it's just a 10-minute walk during your lunch hour, the sunlight will do you good.
• Exercise. An active lifestyle helps to keep you energized. Commit to exercising every day. That doesn't mean you have to have an intense hour-long workout every day. You can vary your workout doing short 10-minute bursts one day, a moderate 30-minute workout the next, and an intense, longer session on other days.
• Nutrition. Certain foods can help boost your energy. Healthcastle has tips on foods that will help increase energy. AOL Health also has a list of fatigue-fighting foods.

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Remember when you were a kid? You likely spent your afternoons and weekends riding bikes with friends, building forts out in the backyard, and scurrying around the neighborhood on your skateboard. All you knew is you were having a great time.

When, exactly, did those activities that used to be fun become a workout? When we cast our adult perspective on physical, outdoor activities we somehow turn them into aerobic activity, cardio, exercise, or other similarly boring words. Let's get back to our childhood roots and call it what it really is... fun!

Shape Magazine has a great article on many different ways you can have some fun, just like you did when you were a kid. Try biking, inline skating, jumping rope, shooting hoops, or going dancing. Soon enough, you'll figure out that the first syllable in workout is really inappropriate.

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Last Monday I had a meeting with my son's teachers to set up a plan to help him succeed at school this year. My son has some residual emotional issues left over from his years in foster care; his anxieties can generate some behavior issues in school. In addition, he has ADHD which creates many classroom challenges.

Though I know he's a difficult student to have in class, I always hope his teachers see how bright and creative he is. My son has enormous potential and possesses one of the most brilliantly free-thinking minds I've ever encountered. Luckily, his teachers this year have already noticed that about him and they're ready and willing to work with him and help him succeed.

Since meeting with them, I've been searching for other tips and tricks to help my son succeed in class. This article has some great points. However, it's missing an important component -- exercise.

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For general health, any cardio workout that gets you moving and sweating is great. But when you want to lose weight in a hurry go for maximum burn.

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FitSugar has a simple and effective tip to share: Really push yourself for five minutes of your workout.

My favorite exercise is a cardio DVD that I follow in my living room. Without realizing I was doing it, I often follow FitSugar's tip. I use the weights for a while longer than the instructor, I pump up the intensity, or add some of my own moves to make the workout just a bit more challenging.

Whatever your workout of choice is, try adding five minutes of high intensity activity. Push yourself and let your body get a little winded. Unless you have asthma or another condition that contraindicates you for this type of high-intensity exercise, the change in pace will be good for your workout.

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My son has attended the same summer camp for two years now. Throughout the summer there are specialty camps kids can opt to attend. Last summer he signed up for an intense biking camp. At the beginning of the week, there were more than 30 kids signed up. By day three, the numbers had dropped to about 12. By the end of the week, only 6 kids remained.

On the first day of camp, the kids and their counselors rode a total of 10 miles. But the rides were short and they stopped at several fun locations to play and rest in between rides. Still, my very fit and athletic son needed to take a bath that night to relax his muscles.

The second day, the kids rode about the same distance, but with only one, longer break in between. It was a hard day, evidenced by the fact that more than half of the kids dropped out after day two. My son mentioned that he thought maybe he'd like to quit, too. But day three was too intriguing for him to give up.

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