For weight loss, the American Heart Association and the Centers for Disease Control and Prevention recommend aiming for at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week. This translates to about 30-60 minutes of moderate exercise five times a week or 20-30 minutes of vigorous exercise three times a week.

Keep in mind that these recommendations are a starting point. Depending on your goals, you may need more or less exercise. Here’s a breakdown of how to make these guidelines work for you.

Building an active lifestyle doesn’t have to be daunting. The key is to focus on small, manageable steps and build habits gradually—a concept OPTAVIA calls “microhabits,” as outlined in Element 3 of Your Lifebook.

Starting with small, consistent changes, like incorporating more NEAT (Non-Exercise Activity Thermogenesis) activities before tackling structured EAT (Exercise Activity Thermogenesis) workouts, can make a big difference. For instance, simple actions like standing up every hour, taking the stairs, or joining a weekly community walk help you stay active without feeling overwhelmed.

These microhabits lay the foundation for long-term consistency, making exercise a natural and sustainable part of your life. By embracing small steps and focusing on daily movement, you can boost your confidence, increase activity levels, and create lasting routines that support weight loss and overall wellness.

How to Incorporate This Change:

• Begin with 10-15 minutes of activity, such as brisk walking or light cycling, and add a few minutes each day.
• Focus on increasing your daily activity levels rather than doing long, strenuous sessions right away.
• Listen to your body and adjust as needed. Consistency is more important than intensity at first.

The Impact: Starting small helps build confidence and establishes a solid foundation for long-term habits. Gradually increasing activity helps prevent injury, boosts motivation, and makes exercise feel less overwhelming.

Both cardio and strength training are essential for effective weight loss. Cardio exercises, like walking, jogging, cycling, or swimming, help burn calories quickly, while strength training builds lean muscle, which can boost your resting metabolism and increase long-term calorie burn.

How to Incorporate This Change:

Aim to incorporate cardio exercises 3-5 days a week and strength training exercises 2-3 days a week.

• For strength training, focus on major muscle groups with exercises like squats, lunges, and push-ups. You don’t need fancy equipment; body-weight exercises can be very effective.
• Add variety to your workouts, such as alternating between cardio, strength training, and flexibility exercises. Variety helps keep you engaged and targets different muscle groups.

The Impact: Including both cardio and strength training promotes balanced fitness, supports muscle maintenance, and maximizes calorie burn both during and after workouts.

Exercise should feel like a positive part of your day rather than an obligation. Finding activities you enjoy makes it easier to stay consistent, which is crucial for long-term weight loss. Remember, exercise isn’t just about burning calories; it’s about improving overall health, reducing stress, and feeling energized.

How to Incorporate This Change:

• Choose activities you enjoy, like dancing, hiking, or joining group fitness classes. Exercise can be anything that gets you moving and feeling good.
• Set a consistent time each day to work out, such as in the morning or after work. Routine helps reinforce the habit and makes it easier to stick to your goals.
• Consider using a fitness tracker or journal to track your progress. Seeing improvements, whether in strength, endurance, or energy, can be motivating.

The Impact: Turning exercise into a daily habit rather than a task increases consistency and makes weight loss more achievable and enjoyable.

Exercise doesn’t only happen in the gym—incorporating more movement throughout your day can significantly contribute to your overall activity level. This concept is called non-exercise activity thermogenesis (NEAT) and includes everything from walking to taking the stairs, cleaning, or gardening.

How to Incorporate This Change:

• Stand up every hour if you work at a desk, and take a short walk or stretch.
• Park further away, take the stairs or opt for a standing desk if possible. These small changes add up.
• Join one of Flagstaff Optimal Health & Weight Management’s community events. Exercising with others can make movement more enjoyable and help keep you motivated.

The Impact: Increasing daily movement keeps you active and burns extra calories without requiring a structured workout. These small, consistent efforts support your weight loss goals and help combat sedentary habits.

Exercise offers benefits beyond weight loss. Regular physical activity can improve heart health, reduce stress, enhance mood, and boost energy levels. Building a sustainable exercise routine means finding the right balance for you and making gradual, manageable changes that fit into your lifestyle.

At Flagstaff Optimal Health & Weight Management, we understand that starting and maintaining an exercise routine can be challenging. That’s why we’re here to provide support and encouragement, whether you’re working with one of our OPTAVIA coaches or joining a community walk. Remember, weight loss is a journey, and every small step brings you closer to your goals.

Incorporating regular exercise doesn’t have to be overwhelming. By starting small, finding activities you enjoy, and making movement part of your daily routine, you’ll create a healthier, more active lifestyle that supports weight loss and overall well-being. At Flagstaff Optimal Health & Weight Management, we’re here to guide and motivate you every step of the way.

So, lace up those sneakers, get moving, and embrace the journey to a healthier, happier you! If you’re local and would like to join our weekly walking group, we meet every Monday at 9 a.m. in Buffalo Park. View our events calendar to learn more!