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
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.
- Fitness: Adding More Activity to Your Life
- Quick Tips: Getting Active at Home
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.
how you can tell if an activity or exercise is making you work hard
- 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
- Fitness: Walking for Wellness
- Fitness: Using a Pedometer or Step Counter
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
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.