Obesity and Exercise

Staying Active

To maintain your active lifestyle, try these suggestions:
  • Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 to 10 minutes, five days a week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to do at least 30 minutes of moderate-intensity physical activity on most days of the week.

You can accumulate your physical activity in shorter segments of 10 minutes or more. An example of a long-term goal is to walk briskly on five days of the week by the end of six months.

  • Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply to stay positive, you deserve recognition for your efforts. Some ideas for rewards include a new CD to motivate you, new walking shoes, or a new outfit.
  • Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on and help you stick with it.
  • Track progress. Keep a journal of your physical activity. You may not feel like you are making progress, but when you look back at where you started, you may be pleasantly surprised!
  • Build up to it. Any physical activity is better than none, so start where you can and gradually increase the amount. It is generally recommended that you do 30 minutes of moderate-intensity physical activity on most days of the week. Do not worry if that sounds like a lot!

It does not have to be done all at once. Try breaking this up into three, 10-minute slots. A few minutes of activity here and there can really add up.

  • Have fun! Try different activities to find the ones you really enjoy.
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