Exercise is everything. And it can be easy too.
Regular physical activity is one of the most important things you can do for your health. It helps you manage your weight, reduce stress and anxiety, and more. And you don’t have to totally change your lifestyle to start exercising. We’ll teach you easy ways to work it into your everyday life.
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 guidelinesfor your gender, age, and physical activity level.
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!
Challenge yourself.
Small exercise and nutrition changes can lower your risk of chronic illness.*
*National Institutes of Health (NIH)
Did you know?
Losing just 5% of your body weight can your risk of chronic illness.*
Consult your health care provider before beginning a weight-loss regimen.
*National Institutes of Health (NIH)
