How can I get more exercise?

Getting Started

Experts recommend at least three 20-minute sessions of exercise per… Getting Started

Experts recommend at least three 20-minute sessions of exercise per week. If you are trying to lose a significant amount of weight, five times a week may be what you need.

Remember, the elderly or people with health problems should consult with their doctor before doing anything strenuous.

Some winter chores and activities are good forms of exercise, for example, moderate snow shoveling and ice skating.

Take the stairs instead of the escalator or elevator.

The President’s Counsel on Physical Fitness and Sports has many publications about how to design your own exercise regimen.

Fitness.gov (the website of the PCPFS) also has tips about exercise and weight control.

Make exercise part of your daily routine. With a treadmill or exercise bike at home, you can watch your favorite television show while you burn those calories.

Take A Walk! If you ride a subway or bus to work, get off one stop early to get some extra exercise.

If you live in a climate with little or no snow and ice, consider taking a walk after dinner each night (but not too close to bedtime). Be sure to be safe when you walk outdoors. Stick to well-lighted, familiar areas, and walk with a partner if it makes you feel more comfortable.

AARP has tips suitable for people of all ages about how to get the most out of a “walking workout.” For example, pump your arms to increase calorie burn by 20 percent.

Shop Wisely If you are considering buying a device that “guarantees” weight loss with little or no effort, check with the Federal Trade Commission to see if it is really effective and safe.

If you purchase exercise equipment at a consignment shop or yard sale, check with the Consumer Product Safety Commission to make sure the item has not been recalled.

If you work in an office building or live in an apartment complex, check to see if there is a workout room on the premises. You may be able to workout for free or at a discount. If there is not a gym on the premises, ask your supervisor or your apartment building’s rental office if use of a nearby gym could be arranged.

This information courtesy of the National Institutes of Health.