Getting Started with Physical Activity for a Healthy Weight
Regular physical activity is one of the most important things you can do for your health. If you're ready to get the immediate benefits of better sleep, reduced anxiety, and lower blood pressure, here are ways to get started:
- Look for ways to reduce time sitting and increase time moving. For example, make it a tradition to walk before or after dinner.
- Set aside specific times to make physical activity part of your daily or weekly routine.
- Start with activities, locations, and times you enjoy. For example, you might like morning walks in your neighborhood; others might prefer an online class after work.
- Try activities with others in your household for motivation and mutual encouragement.
- Start slowly and work your way up to more time or more challenging activities.
- Use free apps and websites to find fun ways to be physically active or new places to put some variety in your activity routine.
- Federal guidelines recommend 150 minutes of moderate-intensity physical activity a week for adults. You might split that into 30 minutes, 5 days a week.
For many people, walking is a great way to become more active. See ideas on how you can begin and how your community can help:
Ways to Overcome Obstacles to Physical Activity
As you start thinking about ways to become more active, the obstacles might seem hard to overcome. Try these strategies:
| Obstacle | Try This |
|---|---|
| I don’t have time to be physically active. | Monitor your daily activities for 1 week. Find at least three 30-minute time slots you could use for physical activity. |
| I don’t have anyone to go with me. | Join a group, such as a class at the YMCA or a hiking club. |
| I’m so tired when I get home from work. | Schedule physical activity for times in the day or week when you feel energetic. Add physical activity to your workday by walking during your lunch break and taking the stairs when possible. |
| I have so much on my “to do” list already, how can I do physical activity too? | Plan ahead. Make physical activity a regular part of your daily or weekly schedule by writing it on your calendar. |
| I’ll probably hurt myself if I try to be more physically active. | Ask a health professional what physical activities are right for your age, fitness level, skill level, and health. |
| I’m not coordinated. | Skip the dance classes that require coordination and choose activities like walking or biking instead. Look for online activities to do at home, where it will be OK if you are out of step with the rest of the class. |
| I can’t learn something new at my age! | Walk if you are able. Consider community or online resources that offer physical activity programs specifically for older adults. Try a variety of activities to find something you can learn. |
| My job requires me to be on the road; it’s impossible for me to be physically active. | At airports, walk to your gate. If driving, spend 10 minutes doing physical activity at rest stops. Find a physical activity you enjoy and can access on a mobile device wherever you are. When possible, stay in places with swimming pools or fitness centers and use those facilities. Take the stairs every time you can. |
| I have small children and it’s impossible to have time to myself for physical activity. | Trade babysitting time with a friend, neighbor, or family member who also has small children. When it’s their turn to watch the children, it’s your turn to be physically active. As children get older, make physical activity a family event with bike rides or walks. |
Also see Overcoming Barriers to Physical Activity.