Getting regular exercise is one of the most important things we can do to lower disease risk, manage weight, lift our moods, and promote mental clarity. Its impact on health and well-being is so beneficial that there’s really nothing else—no supplement, drug, diet, or device—that can replace it.

Even something as simple as a brisk walk on a regular basis has profound benefits. But the answer to the question “How much exercise do I need?” can be confusing.

The standard minimum recommendation of 30 minutes per day, five days per week may seem overwhelming for someone who gets no exercise, but too little for someone else with specific weight loss or fitness goals. Physical activity is good for everyone, but what form it takes can vary widely depending on age, fitness level, health, and personal goals. Are you training for a marathon, or just trying to maintain (or lose) weight and boost energy?

Don’t let questions about the details keep you from doing what you can right now. Even small changes, such as taking the stairs instead of the elevator, or adding a quick walk to your lunch break, helps. According to Mayo Clinic, regular exercise plays a major role in disease prevention and management, significantly lowering the risk of developing Type 2 diabetes, stroke, metabolic syndrome, cancer, arthritis, and more. It’s also very beneficial for mental and emotional health; reducing anxiety, stress, and depression; and increasing feelings of well-being. It can even help you live a longer life, and to live life with more energy and vitality. Those are no small rewards.