Keeping Active is Key

Regular physical activity is important to help you lose weight and build an overall healthy lifestyle. Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of muscle and other nonfat tissue. Research shows that people who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress.

Any type of physical activity you choose to do -- vigorous activities such as running and cardio-boxing or moderate-intensity activities such as walking or household work -- will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of vigorous physical activity (see the Activities Chart below) three or more times a week and some type of muscle strengthening activity, such as weight resistance, and stretching at least twice a week. However, if you are unable to do this level of activity, you can improve your health by performing 30 minutes or more of moderate-intensity physical activity over the course of a day, at least five times a week. When including physical activity in your weight-loss program, you should choose a variety of activities that can be done regularly and which are enjoyable for you. Also, if you have not been physically active, you should see your doctor before you start, especially if you are older than 40 years of age, significantly overweight, or have medical problems.

The more vigorous the activity and the longer the duration, the more health benefits you'll get. But every little bit counts. Here are some examples of other easy ways to seamlessly work exercise into your day:

• Take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day.
• Park your car in the farthest spot when you run errands.
• Take a family walk after dinner.
• Walk your dog.
• Do yard work.
• Wash your car by hand.
• Pace the sidelines at kids' athletic games.
• Ask a friend to exercise with you.
• Run around and play with your children for 30 minutes a day.
• Walk briskly at the mall.
• Take the stairs instead of the elevator.