New year, new you and no excuses — that's the theme for many of us this new year when it comes to health and fitness.

Exercise experts at Rochester Regional Health's Wellness Center are getting folks moving and suggest that we all carve out as little as 20 minutes per day for exercise before work, at work ,or in the evening to help with overall health, and to keep up with a busy home-life and demands at work.

"We've compiled a complete at-your-desk workout," said Daniel DiMarco, Wellness Center manager. "There is different stuff you can do with just a desk, a chair and your own body weight so you can get a good workout in. Short-term goals, start small and work your way up. If you go too hard too quick you will tend to drop off a lot faster, so ease yourself into it."

Rochester Regional Health has its own wellness center at its Kings Highway campus in Irondequoit.

It's free for employees and is open to the public. Memberships are $25 a month.