Just a tiny jog goes a long way

If you can't imagine running for longer than 10 minutes, you're not a lost cause. In fact, running for just 10 minutes, five days a week could be all it takes to reap running's big benefits.

Researchers at the Mayo Clinic have found that running for about 50 minutes each week -- or approximately 9.6km -- can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure and even some cancers. A moderate amount of running is even good for runners with osteoarthritis and decreases their risk of needing a hip replacement. 

Running increases your metabolism, so you burn more calories all day after a bout of vigorous exercise.  A 5-minute run generates the same benefits as a 15-minute walk, and a 25-minute run is equivalent to a 105-minute walk. Check out the couch to 5k websites or apps if you need help getting started.