An increase in physical activity is an important part of your weight management program. Most weight loss occurs because of decreased caloric intake (eating less). Keeping up the amount of physical activity helps to keep from gaining the weight back. Also, exercise help reduce the risks of cardiovascular disease and diabetes. Start exercising slowly, and gradually increase the intensity. Trying too hard at first can lead to injury.

Your exercise can be done all at one time, or during the course of the day. Initial activities may be walking or swimming at a slow pace. You can start out by walking 30 minutes for three days a week and can build to 45 minutes of more intense walking, at least five days a week. With this routine, you can burn 100 to 200 calories more per day. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week. This routine can be adapted to other forms of physical activity, but walking is particularly attractive because of its safety and accessibility. Also, try to increase "every day" activity such as taking the stairs instead of the elevator. Reducing sedentary time is a good strategy to increase activity by undertaking frequent, less strenuous activities. With time, you may be able to engage in more strenuous activities. Competitive sports, such as tennis and volleyball, can provide an enjoyable form of exercise for many, but care must be taken to avoid injury.