To lose weight, you must burn more calories than you eat. Exercise is a key way to do this. Walking a mile a day for 30 days will help you burn off 1 pound of fat, as long as you don't eat more than usual.
If you have not been active, start slowly and build up over weeks or even months. Walking can be a good exercise to start with. Talk to your health care provider before starting.
Every week, increase the amount of time you spend doing the activity. Do it more often or add a second activity. You can increase the speed or difficulty of the activity (for example, by going up hills).
All adults should get 2 1/2 hours of aerobic exercise each week. Spread the exercise out over the week. Exercise for at least 10 minutes at a time.
Find ways to increase your activity level very day.
- Walk instead of driving. If you have to drive, park several blocks away from your destination.
- Climb stairs instead of using an elevator or escalator.
- Do other house activities, such as gardening.
- Lift your mood and help with anxiety
- Make your bones stronger
- Reduce your chance of having a heart attack or stroke
- Help you manage high blood pressure and cholesterol
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