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5 simple things you can do every day to lose weight


It takes two hours and 30 minutes of exercise each week to meet the federal government’s Physical Activity Guidelines for Americans. That’s 7,800 minutes every year!




With everything else on the calendar, who has time to go to the gym and do that?


Well, you might be surprised how easy it can be to fit more physical activity into your daily routine. The government guidelines call for moderate-intensity aerobic activity, which doesn’t mean running a marathon. It just means getting your heart pumping a bit.


And when you get your body moving, you burn more calories. That means losing weight.


Here are five easy ways to get active and lose weight:


*Look for opportunities to walk more


Walking is the best form of exercise, and every step counts toward better health. Instead of driving around in search of the closest parking spot, try parking at the far end of the lot and walking. If you ride the bus, get off one stop early and walk the rest of the way. For close-to-home destinations, you could forget your vehicle altogether and walk there.


Always take the stairs instead of the elevator. Walk around the field when watching your children play sports. Incorporate a walk into your coffee breaks at work.


*See household chores as chances to exercise


Most housekeeping won’t work up a heavy sweat that qualifies as what the government calls vigorous-intensity aerobic activity. But it certainly gets your heart beating faster than normal, and it keeps your home looking good, too.


Wash your car by hand rather than taking it to a car wash, or trade that riding mower in for a push model. Weed the garden with joy that you’re not at the gym!


Leave the snow blower in the garage and use a shovel instead. Ditto for the leaf blower and a rake. And don’t forget Fido. The exercise your dog needs can meet your activity needs, too.


*Multi-task your screen time


If you get up to speed in the morning by watching TV, then do some stretching as you watch. If you wind down at night in front of the tube, do so with some yoga. At commercial breaks, you can do strength-building activities like push-ups, sit-ups or lifting weights. In addition to aerobic fitness, the activity guidelines recommend that adults do muscle building at least two days a week.


*Have fun with active recreation


So many things that are fun to do also are great ways to get physical activity. Ride a bike. Go for a hike. Shoot hoops in the driveway.


Go for a swim. Get in a kayak. Run in a race. Join a softball team or play tennis with a friend. If you play golf, try walking instead of riding in a cart. Go dancing. Learn martial arts.


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