There are many obstacles to getting some exercise, one of which is the belief that exercising is both difficult and time-consuming. It turns out that doing moderate exercise can have great benefits for your health.

A recent study published in the Journal of the American College of Cardiology showed that participants who walked (as a form of moderate exercise) for three hours per week exhibited minor weight loss and improved cardiovascular functioning.

The 46 participants lost an average of nine pounds in six months. Of note is that even if the moderate exercise was discontinued, they still retained the benefits of a healthier heart.

There are plenty of opportunities in your everyday life to do some form of exercise. Walking a few blocks to a store, or using stairs instead of elevators are some examples. So the next time you think exercise doesn’t matter, think again. Just a little bit can do wonders for your health.