Exercise to Lose Weight

ExitCare ImageExercise and a healthy diet may help you lose weight. Your doctor may suggest specific exercises.

EXERCISE IDEAS AND TIPS

  • Choose low-cost things you enjoy doing, such as walking, bicycling, or exercising to workout videos.

  • Take stairs instead of the elevator.

  • Walk during your lunch break.

  • Park your car further away from work or school.

  • Go to a gym or an exercise class.

  • Start with 5 to 10 minutes of exercise each day. Build up to 30 minutes of exercise 4 to 6 days a week.

  • Wear shoes with good support and comfortable clothes.

  • Stretch before and after working out.

  • Work out until you breathe harder and your heart beats faster.

  • Drink extra water when you exercise.

  • Do not do so much that you hurt yourself, feel dizzy, or get very short of breath.

Exercises that burn about 150 calories:

  • Running 1 ½ miles in 15 minutes.

  • Playing volleyball for 45 to 60 minutes.

  • Washing and waxing a car for 45 to 60 minutes.

  • Playing touch football for 45 minutes.

  • Walking 1 ¾ miles in 35 minutes.

  • Pushing a stroller 1 ½ miles in 30 minutes.

  • Playing basketball for 30 minutes.

  • Raking leaves for 30 minutes.

  • Bicycling 5 miles in 30 minutes.

  • Walking 2 miles in 30 minutes.

  • Dancing for 30 minutes.

  • Shoveling snow for 15 minutes.

  • Swimming laps for 20 minutes.

  • Walking up stairs for 15 minutes.

  • Bicycling 4 miles in 15 minutes.

  • Gardening for 30 to 45 minutes.

  • Jumping rope for 15 minutes.

  • Washing windows or floors for 45 to 60 minutes.