Exercise.

It’s been endorsed by every major health organization in the country as one of the most beneficial things you can do for your body.

One half hour of moderate physical activity a day is the key to better health, they say. The best diet in the world can only go so far in helping you lose weight.

To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the world?

Maybe it’s our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make exercise something you can look forward to:

1. Take a walk through a favorite place. One half hour of moderately paced walking will burn 450 calories - and make you feel great. Make sure that you’re wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall - your body doesn’t know the difference.

2. Go out and play a game of tag with your kids. Making exercise a family activity turns it into fun that you share with them. Besides being good for your body, you’re instilling good habits in them, and creating happy memories that will stay with them for life.

3. Go swimming. An annual membership to the local YMCA or YWCA is fairly inexpensive, and many have ’scholarships’ and financial aid available. Swimming is great exercise - it’s aerobic, low stress on your joints, and a lot of fun!

4. Join an exercise class. You can turn exercise into a social activity by becoming part of a class. Besides making friends, you’re more likely to exercise if you’re paying for it.

5. Get an exercise buddy. It’s partly the same principle as joining a class - turn exercise into a social activity. In addition to that, making a commitment to a friend for a daily exercise date will make it far more likely that you’ll stick to it.

6. Play ball! Seriously. If your company has a sports team (softball, anyone?), join up. Or join a bowling league, volleyball team or other sports group that practices and plays regularly.

7. Get a trampoline. Mini-trampolines are easy to set up, store in small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Go for a bike ride. Even leisurely bike-riding burns calories and exercises muscles that don’t get used in regular walking. No need for an exercise ‘routine’ - just ride your bike to the store, or back and forth to work each day.

9. Take up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding - half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Challenge yourself. If you’re the kind of person who thrives on competition, challenge yourself to meet a new goal each week. Walk one more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.

Biotin is one of the eight vitamins that make up the Vitamin B complex.

A comparatively recent addition to the realm of vitamins, after isolating the compound in 1936, it took about 40 years of research before scientists unanimously declared it to be a vitamin.

Sometimes referred to as Vitamin H, biotin serves many purposes in the health of the mind and the body.

There are at least four enzymes that require a partnership with biotin to function in the body.

Among the purposes of these enzymes is to synthesize fatty acids and to produce glucose.

Biotin is also necessary for the production of leucine, which is an essential amino acid.

Recent studies have indicated that biotin has a part in the transcription and replication of DNA. In addition to being necessary for the nervous system to function properly, biotin is associated with the production of neurotransmitters in the brain, including those associated with cognitive function, emotional well being and memory.

The most concentrated sources of biotin come from organ meats, and plant sources tend to contain a much lower concentration of biotin that also tends to be more difficult for the body to use efficiently.

Therefore, those following a vegetarian diet, especial a vegan diet, may want to consider the use of dietary supplements to make sure that their daily requirements for this water-soluble vitamin are being met.

Because it washes away in the urine, the body requires a steady, daily supply of this nutrient to maintain peak performance levels.

As with all of the Vitamin B complex vitamins, deficiencies of biotin can have negative consequences for the health of both the body and the mind, some quite serious and some irreversible.

Physical symptoms of biotin deficiency include such symptoms as muscle pain, disruptions of the appetite, nausea, diarrhea, dry skin and nails, brittle fingernails, hair loss and fungal infections. Deficiency in biotin has also been associated with an increase in Sudden Infant Death Syndrome, those researchers are still studying the degree of potential connection.

Biotin deficiency has been found to negatively affect the body’s natural immune system, and is thought to contribute to fat collecting around the liver and kidneys and malformations of the bones. It can even result in death.

Mental symptoms of biotin deficiency include depression, fatigue and negative changes in cognitive function.

Biotin is a nutrient associated with many aspects of physical and mental health. Making sure to meet the recommended daily intake levels is important for all age groups.

Pregnant women should pay close attention to the biotin levels in their diet, as biotin is also important for the growth and development of the baby while it is in the uterus.

However, as with any other dietary supplement or medication taken during pregnancy, a qualified health care professional should be consulted to determine the most suitable dosage.

When used with care and according to standard dosage levels, dietary supplements are a safe and efficient means of maintaining the necessary daily biotin levels.

In fact, for vegetarians, a dietary supplement containing biotin is probably a very smart choice.