Looking for Ways to Increase Your Physical Activity & Lose Weight?

Exercise can be intimidating, but increasing your physical activity to support weight loss doesn’t have to be overwhelming. Whether you’re new to exercise or looking to boost your current routine, there are simple ways to become more active. Here’s how to get started, especially if you’re living in the San Francisco Bay Area.

Set Your Goals

Start by identifying your primary goal. For most, that goal is weight loss, not performance-based outcomes like completing a race. This distinction is crucial because it shapes how you approach increasing your physical activity. Since your focus is on weight loss rather than building strength or conditioning, you can keep your exercise routine moderate in both intensity and duration.

Keep Your Eye on the Prize: Weight Loss

While physical activity is important, your meal plan remains the cornerstone of your weight loss journey. Stick to your healthy eating habits, like consuming protein every three hours and avoiding “naked carbs.” Exercise is a tool to enhance your efforts, not to replace your nutrition plan. Also, be mindful that increased activity shouldn’t leave you feeling excessively hungry or fatigued.

How to Incorporate Physical Activity

1. Understand Your Energy Expenditure:
   • Even with an hour of exercise a day, over 75% of your daily energy burn comes from your resting metabolism and daily life activities.
   • Studies show that even 10 minutes of physical activity can have a positive impact on your metabolism. You don’t need to carve out an hour for exercise—everyone has 10 minutes to spare.
2. Integrate Activity into Your Daily Life:
   • Make small changes that add up:
     • Take the stairs instead of the elevator.
     • Park farther away or walk instead of driving.
     • Carry groceries one bag at a time.
     • Take phone calls while walking or standing.
     • Engage your core by sitting on a stability ball or rotating your chair’s backrest.
     • Do leg lifts, calf raises, or wall sits while watching TV or working.
     • Get active with housework, yard work, or home improvement projects.
   • Use an activity tracker like a Fitbit or pedometer to monitor your progress and stay motivated.
3. Start a Short Exercise Routine:
   • Begin with a manageable routine of 10 minutes a day, like a 10-minute walk after dinner. Do this for two weeks.
   • Gradually increase your routine by 5 minutes every two weeks.
   • Incorporate resistance exercises twice a week. You can do bodyweight exercises at home, no gym required.
   • Add an extra day of resistance training every two weeks.
   • In a few weeks, you’ll reach 30 minutes of daily activity with five days of resistance exercises!

Need Help? We’re Here for You!

Remember, you don’t have to go it alone. Our team is ready to help you create an activity plan that fits your lifestyle. Talk to us today, and let’s keep you moving toward your goals!