To lose weight, you must burn more calories than you consume. The CDC emphasizes that reducing your calorie intake is crucial for shedding pounds.

Exercise plays a vital role in maintaining weight loss over time. Research indicates that regular physical activity enhances your ability to keep the weight off.

How Much Exercise Should I Do?

Start with just a few minutes of exercise at a time. Any amount of activity is beneficial and helps your body gradually adapt to being more active.

Aim to work up to at least 30 minutes of exercise most days of the week to fully reap the benefits. If it’s more convenient, you can break it into shorter sessions, like 10 or 15 minutes at a time. These small bursts of activity add up.

As you get fitter, you can extend your exercise sessions and engage in more strenuous activities. Eventually, you can increase the intensity, achieving the same benefits in less time. For example, 30 minutes of jogging offers similar benefits to 60 minutes of walking.

What Kind of Exercise Should I Do?

Choose activities that make your heart and lungs work harder, such as walking, biking, jogging, swimming, fitness classes, or cross-country skiing. Everyday activities like mowing the lawn, dancing, or playing with your kids also count if they increase your heart rate.

If you don’t currently exercise and you’re a man over 45, a woman over 55, or have a medical condition, consult your doctor before starting any new activities.

Begin with low-impact exercises like walking or swimming. Work at a comfortable pace to build fitness without straining your body.

Incorporate strength training into your routine two to three times a week using resistance bands, weights, or your own body weight.

Stretch all major muscle groups at least twice a week after exercising to maintain flexibility and prevent injury.