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Right, all you TV-watching, Playstation addicts - it's time to get active! Do you think Madonna, Sienna Miller, Beyoncé, David Beckham and Jake Gyllenhaal list 'sitting about the house', 'watching telly' and 'mooning about the shopping centre' among their hobbies? Nope. They look the way they look - and have the limitless energy they all seem to have - because they stay fit and healthy.

If you aren't already doing some kind of physical activity on most days of the week (the government recommends 60 minutes on at least five days of the week for young people), then it's time to dust off those trainers...

Seven great reasons to get active

• It's sociable
  Taking up a team sport that you like, like basketball or football, is a sure-fire way to meet new people who have got similar interests to you. But even if you prefer solo pursuits like running or cycling, there are always clubs and groups to join, where you can make friends in a relaxed, friendly environment. Even the gym - or aerobics classes - can be sociable - you'll soon start to spot the regulars and exchange smiles and hellos.

• It keeps your mind alert
  If your brain feels sluggish after a day poring over textbooks or staring at a computer, you'll soon liven it up through exercise. That's because it increases blood flow to the brain, bringing fresh oxygen and glucose. A study from the University of Illinois measured the mental ability of 18-24 year olds by giving them two computer tests to do after a rest period and after fast running on a treadmill. After the running, their decision-making process had got faster and more of their answers were correct.

• It gets you into shape
  

  Sam Murphy

  "Do you think Madonna, Sienna Miller, Beyoncé, David Beckham and Jake Gyllenhaal list 'sitting about the house', 'watching telly' and 'mooning about the shopping centre' among their hobbies? Nope. They look the way they look - and have the limitless energy they all seem to have - because they stay fit and healthy."

  If you don't fancy the six-raisins-a-day Liz Hurley diet to lose weight, and just want to look and feel in better shape - exercise is absolutely crucial. It doesn't have to hurt for you to benefit and provided you do it regularly, you'll be amazed at the results. Less body fat, toned, strong muscles, supple, lithe limbs and bags of energy.

• It's fun
  Physical activity doesn't have to mean freezing your kneecaps off on the hockey pitch or getting elbowed on the basketball court. If that isn't your idea of fun, then expand your options. Anything from dance classes to Spinning, kickboxing to circuit training will get you fit with a smile on your face!

• It gives you a challenge to work towards
  There's an old saying - 'if you don't know where you're going - how will you know when you've got there?' It's all about goal-setting - we human beings are naturally quite target-orientated and we like to have something to aim for. Goal-setting within sport isn't all about knocking seconds off your lap time or winning more matches - it could just as easily be getting all the moves right in a kickboxing routine, or managing to improve your technique so that you don't get pains or injuries.

• It makes you feel better about yourself
  The way you see - and feel about - your body is known as your body image. A poor body image is associated with low self esteem, depression and eating disorders while a positive body image is linked to confidence, self belief and good mental health. And it seems that taking up exercise can help boost your body image. Of course, it's partly because you feel like you're taking steps to improve your body, but it's also because using your body in a physical way helps you learn that you are worth far more than your reflection in the mirror - that your body isn't just something to be looked at.

• It reduces stress and anxiety
  Whether busting stress for you means whacking a tennis ball around a court or letting anxiety melt away in a yoga class, there's no doubt that physical activity can combat mental stress. And it's not just a 'one-off' benefit - studies show that when you get fitter, you actually become more resistant to stress in the first place - so you can weather the storms of the day much easier.

Convinced? At least convinced enough to give it a try? Great! But what are you going to do? The best piece of advice you'll ever get when it comes to taking up a new sport or activity, is to find something that you enjoy. So what if, say, cross-country running burns 600 calories an hour if you detest it... much better to choose mountain biking, inline skating, Bodypump or Boxercise, if that's what appeals. Check-out some of the other articles in this section for the low-down on some of the most popular ways to get active and how to take the plunge.