MOUNT VERNON — For many people, exercising a minimum of 30 minutes three times a week has a benefit of not only fitness, but an improved mental state and a better attitude.

Twenty-five-year-old, Krystal Kettell, a massage therapist of Mount Vernon, began exercising in September 2009.

“It’s hard to get started because in the beginning you feel crappy, but once you get into it you can feel the change,” said Kettell.

Since Kettell started exercising three to four times a week — one hour cardio and strength training, including stretching and walking everyday as well as changing her eating habits — she’s lost 20 pounds.

“I feel stronger. It’s not just about losing the weight, but gaining the strength. And by exercising regularly, you don’t run the risk of injury in your daily activity,” said Kettell.