Work activity into your daily life continued...
Don't wait until you are "thin" to do the activities you want to do. Just make sure to start slowly. If you aren't active at all, talk to your doctor first.
No matter what you do, the key is making physical activity a regular, fun part of your life. And as soon as you start seeing the results, you'll be even more motivated to keep doing it.
What's the right amount?
It's best to get some moderate physical activity for at least 2½ hours a week. Brisk walking is one kind of moderate activity.
But if you're not active at all, work up to it. For example, you may want to start by walking around the block every morning, or walking for just 10 minutes. Over time, you can make your walks longer or walk more often throughout your day and week.
Here's how you can tell if an activity or exercise is making you work hard enough:
- If you can't talk while you do it, you're working too hard.
- You're at the right level if you can talk but not sing during the activity.
You can also use the rating of perceived exertion scale.
Walking is one of the easiest and cheapest ways to get moving for most people. Keep track of the number of steps you take each day with a step counter or pedometer, which you can buy at a sporting goods store. Wearing a step counter may motivate you to walk more in order to increase your total steps.
Identify your barriers
There are lots of reasons why you may have trouble getting more active. These are called barriers.
These barriers can range from "I don't have time" to "I'm too embarrassed."
Figuring out your barriers and how you will respond to them is a big step in planning the lifestyle changes that will lead you to a healthy weight and help you stay there.
For more information, see the topic Fitness: Getting and Staying Active.