About Exercising

• Schedule exercise time into your day and make it a priority. Try to get at least 30 minutes of exercise every day. This could be all at once, or in several 10-minute "mini workouts" when you're getting started with a routine.
• Plan for lifetime changes.
• Give yourself non-destructive rewards for accomplishments. Maybe your reward for achieving your weight loss goal could be a pedicure or massage. For a lifestyle change, it's important not to make your reward food unless it's healthy!
• Try some variety in your exercise; don't let yourself get bored. Studies show that listening to music really increases the effectiveness of your workout.
• Always remember to stretch before and after working out. A few minutes of "warm up" time can prevent serious injury.

Kinds of Physical Activity

Strategies for Becoming More Active

• Build more physical activity into your daily routine at home or work. For example, you can try walking or bicycling rather than driving.
• Choose leisure activities that provide moderate to vigorous activity. For example, outdoor walks or hiking, participating in sports, taking a fitness or exercise class or playing actively with children.

What type of exercise is right for you?

If you want to reduce the risk of chronic disease, engage in at least 30 minutes of moderate- to vigorous-intensity physical activity above usual activity at work or home on most days of the week.

If you want to manage body weight and prevent gradual, unhealthy weight gain, engage in up to 60 minutes of moderate- to vigorous-intensity activity at least four days a week. Also, make sure to not exceed your recommended calorie intake.

If you want to sustain weight loss, engage in at least 60 to 90 minutes of moderate-intensity physical activity every day. Take care to not exceed your recommended calorie intake.

Creative Exercising

• Take the stairs instead of the elevator.
• When you're at a stoplight, tighten your stomach and hold it until the light changes.
• Tilt your head back and pretend you are eating. Do this 50 times a day to help get rid of your double chin! You can feel your jaw and neck stretch as you try to "bite."
• Walk your dog! If you don't have a dog and feel you can provide a warm, loving home for one (or two), adopt from your local animal shelter. You'll save a life and get a new friend and workout partner!
• Park farther away from the mall or store.
• Clean the closet, the garage or the cupboards.
• Vacuum! Scrub the floors and walls.
• Dust the blinds.
• Wash the car.
• Don't ask someone else to do things for you, such as getting the remote or drink. Do it yourself and burn a few calories at the same time.
• Standing is said to burn more calories than sitting; so when you get an opportunity to stand, take it!

Fitness Don'ts

• Don't push yourself too hard. Doing so can cause injury. Start slowly and only exercise as much as your body will allow.
• Don't burn out or get bored. Add variety to your workout to address more muscle groups and help keep your interest.
• Don't forget to rest. Your muscles need a recovery time of 48-72 hours. When you're starting out, remember that you are essentially "ripping" your muscles to make them stronger. This isn't a bad thing, but it's important to let your muscles recover properly.
• Don't set unrealistic goals. Take your time and enjoy the process.
• Don't forget to enjoy what you're doing and be proud of yourself!