Difficult to fit fitness into your daily routine? U.S. coach Sheila Cluff is a great idea that will help you incorporate exercise into any schedule.

Here are some great ideas with which you will always be in shape.

1st No time to exercise 30 minutes in one piece? Try these half an hour to break up into three 10-minute parts. Research has shown that in this way you will achieve almost the same effect.

2nd Eating healthier and better food will result in a slimmer line: half a grapefruit instead of half an avocado saves 120 calories; replace the cream with half a cup of skimmed or condensed milk it saves 320 calories.

3rd jump rope for 15 minutes and you’ll burn about 125 calories. This is an excellent aerobic exercise that reduces body fat. (Besides, the rope is easy to pack and bring on the trip.)

4th When you overcome the desire for small snacks, drink a glass of water. This way you’ll get five minutes to decide whether your body really needs a treat.

5th Walk a mile a day, three days a week. This will energize your life, not just years.

6th Do not skip meals if you are trying to lose weight. Food starts your metabolism, which helps burn calories.

7th Fix the inside of your thighs: Lie on your back leg bent. Squeeze a pillow between your knees to help the abdominal muscles get tightened. Hold until you count to 10, and then relax.Repeat 10 times.

8th Regular exercise during a diet not only helps preserve muscle tissue, but allows you to spend 25 percent more food than people who are on a diet without exercise.

9th Select the level of exercise that is proportional to your level of fitness. Fitness program should give you energy, not drain you.

10th Prevent sore muscles by increasing exercise intensity (speed, weight or distance) more than 2 or 3 percent per week.

11th Vigorously exercise provides an energetic sex life. A study in which participated 160 athletes aged 40-80 years showed that those most active in the pool were the most active in the bedroom.

12th Do not run for unhealthy fizzy drinks or other preparations that are rich with sugar – instead do 10 shrugging with your shoulders. Raise your right shoulder toward the ear and push it down.Repeat five times for each side.

13th set aside 15 minutes a day just for yourself. This is your time for meditation, a hot shower or stretch.These 15 minutes should be a supplement to your regular exercises.

14th ‘re Set a realistic goal. Promise yourself that you will adopt a healthier diet – less fat, sugar and salt and more foods rich in fiber.

15th Drink plenty of water. Drink it before, during and after exercise. Remember, thirst is a learned response. If you ignore it you risk the danger of dehydration.