Move more. Incorporating regular exercise into your daily routine will help you to reach your goal weight and reduce your risk of weight regain. The time invested in exercising pays off immediately by raising your energy level and mood. The long-term benefits are numerous. In addition to better odds of reaching and maintaining a healthy weight, you’ll have a lower risk for numerous health conditions, including heart disease, many types of cancer, type 2 diabetes, arthritis, and many others.
How much exercise do you need? You need at least 30 minutes of brisk exercise 5 days a week. You can do this all at once or break it into smaller chunks of movement throughout the day. Keep in mind that as you lose weight and become more fit, your body will work more efficiently and you’ll need to increase your effort level to continue to become more fit.