Taking the First Step Toward Fitness.
Once you have started walking or doing other types of aerobic exercise, such as biking or swimming, "a little weight exercise is good two to three times a week if you want to get a little more pretty ...," Fletcher says. "Have a trainer to talk to you first," he advises.
A recent National Heart, Lung, and Blood Institute study conducted with the Cooper Institute for Aerobics Research in Dallas indicated that small lifestyle changes to increase activity levels are as effective as a structured exercise program at improving blood pressure and overall heart fitness.
Wayne T. Phillips, PhD, an assistant professor of exercise, science, and physical education at Arizona State University, in Tempe, calls this the "user-friendly" approach to physical activity. "Now with the new physical activity guidelines from the U.S. Surgeon General, we can tell people with confidence that doing things they are already doing -- like activities of daily living, just a little more vigorously -- can have health benefits," Phillips tells WebMD.
The AMA recommends several creative ways to accumulate moderate exercise: take the stairs (for 5 minutes of exercise), park a few blocks from your destination (for 10 minutes), take a brisk walk after dinner (for 15 minutes), or mow the lawn (for 15-plus minutes).
"In general, I encourage people to look for ways to become more active in their lifestyles during the day, such as by walking more, using the stairs, and going to the bathroom or water cooler on the next floor while at work," Phillips says.
"The bottom line is that anyone can certainly find lots of ways to add extra minutes of walking or activity to their day. It's easy to do this extra stuff."