I get up in the early morning and walk three miles every morning along with three days of using weights as part of my walk. Dial selecttech comes in handy as part of my exercise program, along w/bicycling to my work nearby. Of course, the latter changed due to a job change, but I've kept up on the other items and made the bicycling part of my routine for getting around the neighborhood in North San Diego County. I feel a lot better inside and outside and have maintained by weight for my 5 ft 9in midsize frame, plus being in my 50s and having a good salad and fruit diet plan with fish and chicken over red meat.