“Lack of activity destroys the good condition of every human being while movement and methodical physical activity save and preserve it.”

Plato

“All people over the age of two years should accumulate at least 30 minutes of endurance-type physical activity, of at least moderate intensity, on most, preferably
all, days of the week!”

U.S. Surgeon General’s Report (1996)

For the average person, we suggest a progressive walking program. Walking has been described as “the perfect exercise.” It is the gentlest on your body, simplest and the least expensive. It is very convenient and is the most effective exercise for the majority of people.

Two principles related to exercise and weight management must be considered:

1) Duration and Frequency are More Important than Intensity.

It takes about 15 minutes at a brisk rate to walk one mile. You will burn off about 2 pounds a month walking 5 days a week at that rate. However, if you walk a mile every day in 30 minutes, you will burn off more than 1 pound in 4 weeks. That’s 20 pounds in a year just by walking!

If you are excessively overweight, you should aim to walk progressively seven days a week but at a low to moderate intensity for 60 minutes each day. It should be phased over time:

Phase I: Previously sedentary people should walk 20 minutes, 7 days a week,
               for a 2 week period.
Phase II: The duration should be increased to 40 minutes for another 2 weeks
                or more if needed.
Phase III: The duration should be increased to 60 minutes.

Short sessions to accumulate total time is acceptable as it is the total energy expenditure that affects weight loss. However, sessions should be at least 10 to 15 minutes. Studies show that people who fail in losing weight report exercising less than four days a week.

2) Low and Moderate Intensity is More Important than Strenuous Activity.

It is much easier to accumulate 60 minutes with low to moderate intensity.

Here is a Progressive Weight Loss Walking Program to Follow:


If you find a particular week’s workout tiring, repeat it before going on to the next. Be sure to listen to your body and progress at your own pace, if necessary. Finally, make sure to invest in a good pair of quality walking shoes that are comfortable and sturdy.

So lace up, get moving, start losing, and enjoy your journey to a healthy and lean body!

Even though we recommend a progressive walking program, if you are already a relatively active person, more physically challenging activities are also recommended. However, remember to never overexert yourself.

In general, simply lead an active lifestyle. Choose activities that you enjoy such as swimming, riding your bike, tennis, playing golf, etc.

Also, you can tailor your everyday activities to be more active. For instance, park your car 10 minutes away from work and walk the rest of the way, or even better, leave your car at home. At work, use the stairs instead of the elevator and take a short walk on your breaks and at lunch.

Just stay active. Play with your children or grandchildren instead of lying on the couch, dance to your favorite music everyday or go for a walk with a loved one or friend.

As you can see, you can lead a more active lifestyle without really inconveniencing yourself.