We're launching a new game where you could win an iPad, Xbox Kinect and some other great prizes.  And it all starts with 22 minutes. Head over to our Facebook competition page to find out more & enter.

Sometimes it's difficult to squeeze exercise into your normal routine or find the motivation. But we're designed to move; and by moving for 22 minutes or more each day, we'll start to improve the way we feel and our health. By moving a little bit more, like taking the stairs instead of the lift, you'll reach that 22 minute level before you even know it.

We want to know how you hit the 22 minute mark, for a chance to win an iPad 3 & Nike fuel band kit, and an Xbox Kinect. Create your video on YouTube (no longer than 2 minutes) blog post or photo, and then submit your idea to our Facebook Start 00:22 page to be entered into the competition.

So what kind of activity could you do? Even stuff you won't have considered will add up to that 22 minutes like walking briskly, cycling, or taking the stairs. Anything that breaks up your sitting time.

Just 22 minutes a day to start improving your life; it's that easy.

Start 00:22 - the game has begun.

Start 00:22

What's Start 00:22 all about?

Do you remember when your teacher telling you to stop fidgeting and sit still? Well, they were wrong. Sitting still for long periods is killing us. The more inactive and sedentary in your life, the more likely you are to be unhealthy both now and later on.

We all know exercise is good for us, right?  But finding a way to squeeze it into your day can be pretty difficult.  And even if you do find the time, for some it can be both a daunting and pretty unpleasant task. There is another way, and it starts with 22 minutes a day.

Adding as little as 22 minutes of moderate physically activity each day - will help increase our daily energy expenditure.    And you don't need gym membership, expensive workout equipment or a new fad exercise regime. 

Just 22 minutes a day to improve your life; it's that easy.  Your stamina will be improved and it'll be easier to take it to the next level of micro- exercise, because the more you do the better the rewards.

Fidgeting and moderate movement - the science bit

So where does this idea that sitting is harmful come from?  And why is starting out at 22 minutes good for us?  We've been working closely with Dr Wilby Williamson to find out more about the science behind sedentary behaviour, the dangers of being inactive and how best to avoid sitting on our arses all day.

We look at how movement could save your life and top tips and ideas for how to fit moderate activity into our busy lives.

Fidgeting and moving isnt the only thing you can do to start getting and feeling healthy. Movement is just one part of a healthier lifestyle; you can find a wealth of information in our health and wellbeing section on everything from eating better to thinking more positively.