Helpful Guidelines for Successful Weight Loss

Tips to Become More Physically Active
 Consult your doctor before beginning an exercise routine.
 For the most health benefits, aim for 300 minutes of moderate-intensity physical
activity each week, about 60 minutes each day.
 Exercise can be broken up into 10-minute increments.
 Include a mix of aerobic exercises (running, walking, swimming), stretching, and
strength training (weight-lifting) every week.
 Find activities you enjoy and spread physical activity throughout the day.
 Bring a change of clothes to work and exercise before you go home.
 Decrease sitting time. Add more steps into your daily schedule.
o Use a pedometer to track your steps.
o Take the stairs, not the elevator.
o Park farther away from work or the store.
o Walk or bike instead of driving to work or the store.
o Take one item up or down the stairs at a time instead of everything in one trip.
o Try to get up at least five minutes for every one hour you are sitting.
 If you have joint pain or are unable to walk, try chair aerobics, swimming, or biking.