Veggie Blog

Many of us live as if we were in a cage. We were built to move, but our days are spent going from bed to breakfast table, to the car seat, the office chair, the restaurant booth and the living room couch, and back to bed. Health experts believe that weight gain is caused as much by a lack of activity as by eating too much, so it makes sense to bring movement back into the day.

Is exercise enough on its own?

Not usually. If you exercise but do not change what you eat, you may be able to prevent weight gain, or lose a few pounds for a while, but it is hard to keep that up, and a walk around the block will not cancel out a daily donut. Activity works best as part of an overall plan that includes healthy eating. The good news is that the more regularly you move, the easier it is to keep your weight steady once you have lost some. Regular activity is also good for your heart, bones, mood and sleep. Adults need at least 150 minutes of moderate activity a week, and two days of muscle-strengthening activity, according to the CDC.

How can you get the exercise you need?

Here are four ways that fit into a normal day.

1. Get enough sleep. Good sleep habits support exercise. If you are exhausted during the day, you are less likely to feel like moving, and people who are short of sleep often reach for food to make up for the rest they have missed. Adults need about 7 to 9 hours of sleep a night, according to the National Institute on Aging.

2. Walk the walk. Walking is one of the easiest kinds of exercise, and for many people it is enough to start with. Build up gradually to at least 30 minutes of brisk walking, five times a week, which adds up to the 150 minutes. Brisk walks have health and mood benefits that are well worth the time. Our post on five easy ways to get moving has more ideas.

3. Use the treadmill when the weather is bad. If you have a treadmill or an exercise bike at home, or at the gym, put on your favorite show and walk or cycle while you watch. Most of us watch television anyway, and indoor equipment lets you turn a sedentary hour into an active one. You do not need a treadmill, though: marching in place, climbing stairs or following an exercise video also works.

4. Seize the time. Lack of time is the excuse we use most. A simple rule is to get as much activity as you can fit in without letting it take over your work or family life. Ten minutes three times a day counts. Park a bit farther from the entrance, get off the bus a stop early, take the stairs, do a few stretches at your desk, and walk while you talk on the phone. See also our list of everyday activities that count as moderate exercise.

How do you stay motivated?

Remind yourself that every bit of activity helps to prevent many health problems, and that looking after your health is a gift to your family as well as yourself. Choose things that you enjoy, such as dancing, gardening or a walk with a friend, and keep a record of what you do. If you have a medical condition or have not been active for a long time, check with your doctor and build up slowly.

Put together, your plan should combine moving more with a balanced way of eating. Read our guide to lifetime fitness for ideas on turning this into a habit.