Change the way you think about exercise.
Regular physical activity doesn’t have to be a total lifestyle change. There are easy ways to work exercise into your daily routine that can help you lose weight — which can lower your risk of chronic illness. Plus, exercise is great forreducing stress and anxiety!
Exercise helps you manage your weight
Burning calories during activity can help you maintain a healthy weight as well as lose excess body weight and keep it off. Here are some tips on how to do both:
To maintain your weight, work your way up to 150 minutes a week of moderate- intensity aerobic activity (i.e., 30 minutes a day, five days a week).
To lose weight and keep it off, increase your physical activity and reduce your calorie intake. Check out dietary guidelines
Losing just 5% of your body weight can lower your risk of chronic illness.
Exercise helps you reduce your health risk for:
- Cardiovascular disease
- Type 2 diabetes
- Metabolic syndrome
- Some cancers
Want to get moving? Here are some ways to get started.
- Pick activities you already enjoy, like walking, biking, or dancing.
- Break it up - do smaller activities in the morning, midday, and evening.
- Start small, with just 10 minutes of activity at a time.
- Eat nutritious but satisfying foods
to fuel your body for exercise. - Build up to 30 to 60 minutes of physical activity every day.
- Learn easy swaps, to try more active versions of things you already do.
Healthy swaps to stay active
Check out these easy ways to work exercise into your life. Not sure where to start? Challenge yourself to try one new swap per week!
