Step #4: Exercise for Weight Loss

If you get less than 150 minutes of exercise a week…

• Gradually increase your exercise to 30 minutes a day, 5 days a week.
• Exercise at a moderate intensity.

This is the minimum amount of exercise recommended to lose weight and promote and maintain health.

Here’s an example of how to gradually increase your exercise:

Increase your total exercise time by no more than 20% each week until you can exercise continuously for 30 minutes at a moderate intensity.

Example:

• Week 10 includes 75 minutes of total exercise
• 75 minutes x 20% (0.20) = 15 minutes.
• Week 11 includes no more than 15 minutes of additional exercise.

Move on to Step #5 only when you’re ready.

Related Posts

• How much exercise do I need to lose weight?
• Step #1: Exercise for Weight Loss
• Step #2: Exercise for Weight Loss
• Step #3: Exercise for Weight Loss
• Step #5: Exercise for Weight Loss

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