If there’s one magic bullet to being healthy, and wise, it’s exercise. So the next time you think that you’ll just work out tomorrow, check this list of research-proven facts to remind yourself to get moving today!

1. Physical activity helps you lose weight by burning calories, boosting resting metabolism, and buffering you from bone and muscle loss that can result if you diet alone.
2. High levels of physical activity can decrease your risk of colon cancer by 40-50%.
3. Exercise helps you get better sleep. In one study, people who walked more than 6 blocks a day had one-third fewer insomnia problems than their less active cohorts.
4. Walking just 30 minutes, 5 days a week, can increase your life span by 1 ½ years. Turn that inito running and it may add up to 4 years. That’s the conclusion of a study published in the Archives of Internal Medicine, which showed it’s never too late to increase longevity.
5. Half-hour aerobic sessions 3-5 times a week have shown to cut symptoms of mild to moderate depression nearly in half. One study suggests that exercise can be as effective as drugs in treating major depressive disorder.
6. Brisk walking for just an hour or two a week can reduce the risk of breast cancer in postmenopausal women by nearly 20 percent. And for those who already have the disease, walking 3-5 hours a week may reduce the chance of dying from it by as much as 50 percent.