Find New Ways to Be More Active

Finding new ways to be physically active is key to weight loss success. Take a look at how you spend your time and try to find ways to be more active.

Here are some ways that you can replace your sitting time with being more active:

1.) During TV commercial breaks you can walk in place in front of your TV.

2.) When emptying the dishwasher take more trips between the dishwasher and your kitchen cabinet.

3.) Walk up and down the hallways in your home.

Focus on small changes to help you fit more activity into your day. You don't have to exercise for 30 minutes at a time. Being active for 2-5 minutes at a time is still beneficial when you are trying to lose weight. No matter what your schedule there are ways to fit more physical activity into your life.

Simple Ways to Adopt active habits

1. Take the stairs instead of using the elevator.
2. Walk in place during TV commercials instead of sitting while watching TV.
3. Bring your lunch to work instead of driving to a restaurant or walk to the restaurant instead of driving. Make time for a 10-minute walk on your lunch break.
4. Wash your own car instead of using the automatic car wash.
5. Park your car further from the store entrance.
6. Get out of your car and walk into the cleaners or drugstore instead of using the drive-thru.
7. Do your own yard work instead of hiring a yard service.

A healthy alternative is available in almost every situation. The key to success is to look for ways to choose a more active alternative. Short bouts of brisk walking or other moderate activities, will help you achieve and maintain your goals for physical activity and weight loss.

If you consistently select the more active choice for many daily tasks, this can easily amount to a weight loss of a pound of body fat per month.

What Is Physical Activity?

Physical activity is any movement of your body that uses energy. Standing is a physical activity compared to sitting. Physical activity is one of the most important things you can do to improve your chances for maintaining long-term weight loss. In order to maintain a healthy weight you need to increase your activity. The more you move the more calories you burn. A small amount of activity is better than none, more is better than some. Find the types and amounts of activity that works best to help you achieve your weight loss goals.

Regular physical activity has many health benefits. It can improve heart and lung function, lower cholesterol and blood pressure, increase bone and muscle strength. Physical activity can also reduce health risks such as heart disease, diabetes, certain cancers, obesity and high blood pressure.

Thirty minutes of moderate physical activity such as walking will help you to start experiencing the benefits of a healthy lifestyle. The 30 minutes of activity does not have to be done all at the same time, it can be achieved by doing 10 minutes of activity at different times through out the day. This approach will allow you to choose the amount and type of physical activity that works best for you.

All Activity Counts

Any amount of activity counts for weight loss. Keep track of the times during the day when you are inactive and replace some of this time with more movement. Doing housework, yard work, grocery shopping, all of these count as activity.

Walking is one good way to add more activity to your day. If the weather does not allow for walking outside you could go to the gym or walk in your house. Periodically through out the day I will walk 500 steps at a time, in my house. I just walk from room to room keeping track of my steps. It may sound silly but I promise you it works!

How Much Activity Is Enough?

Aim for a goal of 150-300 minutes of physical activity per week or 30 to 60 minutes 5 days a week. To get started, decide on a level of activity that will work for you. Increase your activity at a pace that is suitable for you. Decide on an activity plan that is balanced, healthy and enjoyable. Moderate physical activity that is accumulated over the course of the day can increase your energy use and improve your health. You don't have to do vigorous exercise to lose weight or to benefit from physical activity.

As you get started with your physical activity regimen, remember these four things.

1. Set realistic goals
2. Choose activities you enjoy
3. Progress slowly
4. Find creative ways to be more active everyday.

Why Your Weight Matters

It takes more energy to move a larger body, which means a larger person burns more calories during a physical activity. The number of calories you burn during physical activity and at rest will decrease as you lose weight. It is very important that you increase the amount of calories you burn by increasing the intensity and frequency of your physical activities. You will be able to do more physical activity with less effort and burn more calories.

All physical activity is important to burn calories fro weight loss. Moving more during your day will help you increase the amount of energy you use every day.

Use A Pedometer

A pedometer (step counter) is a great way to keep track of your daily activity. Pedometers are a small inexpensive device that you wear on the waist band of your pants. This device will count every step you take. It is a good idea to get into the habit of putting on your pedometer as soon as you get out of bed every morning and wear it every day. Be sure to look at the number of steps you take, several times during the day. This will allow you to see how well you are doing at meeting your daily step goal. When you take your pedometer off keep it in a place where you will remember to use it every day. Keep a log of the number of steps you take every day.

Your health and self-esteem can greatly benefit when you add more activity to your day.