Stay active


to reach your goal

Almost anything that gets you moving and strengthens your muscles can help you meet your weight goal by burning calories. And you may be surprised how simple it can be to work exercise into everyday activities.

Exercise is so important for your health that your doctor may ask you about it at every visit.

What's so great about exercise?

When you exercise, you're not just burning calories. You're also helping your body to:

How much is enough?

Couple walking on fenceYou don't have to overdo it. Moderate exercise like brisk walking gives you some of the same great effects as more intense activities.

Add up everyday activities.
Household chores, gardening, climbing stairs, and moving around at work are all ways of staying active and burning calories.

Aim for at least 30 to 60 minutes most days.
You can get your exercise all at once, or spread it out during the day. Exercising for 10 minutes 3 times a day is just as effective as exercising for 30 minutes all at once.

Count steps instead of calories.
Walking 10,000 steps a day can help you manage your weight. Use a pedometer (an easy-to-wear device that senses your body's motion) to count your steps. Visit Every Body Walk!A service of the Kaiser Permanente Every Body Walk!. Please review the privacy policy and terms of use as they differ from those of this site. for support and motivation.

Mix it up.
Aerobic exercise, strength training, and flexibility are key to total fitness.

Having trouble getting started or sticking with it? Get past even the biggest excuses.

Make it fun

To keep exercise fun and interesting:

Exercise with a friend.
The support and company will help keep you going.

Pick activities you enjoy.
Regular exercise is more likely to become a healthy habit when it's fun. Trying new activities can also help prevent boredom.

Set realistic exercise goals.
Reward yourself in healthy ways when you achieve them.

 Reviewed by: Adam Tsai, MD, November 2018