Exercise Tips

Exercise will improve weight loss, tone muscles, and reduce loss of muscle mass. A recent study showed that exercise is the most important factor in maintaining weight loss. Don’t wait until you have hit a plateau to include exercise in your daily routine!

Remember that exercise should be approved by your physician.

In General:

  • 20-30 min of activity per day

Aerobic Activity:

  • 150 minutes of moderate aerobic activity per week OR
  • 75 minutes of vigorous aerobic activity per week
  • 1 minute of vigorous activity provides similar health benefits as 2 minutes of moderate activity

Strength Training:

  • All major muscle groups at least 2x/week (legs, hips, back, abdomen, chest, shoulders, arms)

Reduce Sitting Time:

  • Stand every 30 minutes to reduce health risks and improve longevity (sitting is the new smoking!)

To Start:

  • Figure out what you like and are most likely to do
  • Do you prefer to work out with others?
  • Do you want to exercise before, during or after work?
  • Do you like to dance, swim, lift weights, ride a bike? Figure out what you want to do.
  • Set a specific, reasonable goal (ex. Sign up for a 5K and start walk/jogging at least 2x/week).

To Stay Focused and Maintain a Habit:

  • It takes about 30 days to form a habit, so stay consistent for about a month
  • Put your clothes out the night before or change to gym clothes at work
  • Pair exercise with non-food rewards (ex. do you like Netflix? Allow yourself to watch ONLY if you go to the gym)
  • Park further away in the parking lot and walk to your destination
  • March in place during TV commercials
  • Listen to your favorite motivational music as you exercise
  • Take a flight of stairs instead of the elevator
  • Keep a record or journal to hold yourself accountable
  • Ask a friend or family member to participate with you
  • Vary workouts to alleviate boredom
  • Develop specific, realistic, and achievable goals
  • Check out exercise apps on your phone
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