You can keep an activity log to track your progress, such as the sample log below or an app on your mobile device. After you do an activity, write down how you were feeling while you were active. As you become more fit over time, try to slowly increase your pace, the length of time you are active, and how many days of the week you are active.
Consider whether it might be your emotions making you want to eat, and try doing something else to help you cope with negative feelings or celebrate your good mood. That can help you feel better and avoid weight gain. Overweight and obesity tend to run in families, suggesting that genes may play a role in weight gain.
If you are overweight or have obesity, your health care professional may recommend weight loss. Consider getting help through a structured weight loss program. Sometimes people snack, eat, or drink more when they feel bored, sad, angry, happy, or stressed—even when they are not hungry.
Aerobic activity uses calories, which may help keep your weight down. that you should move more and sit less throughout the day. You can gain some health benefits if you sit less and do any amount of physical activity. keto Learn more about the benefits of getting more active. Add moderate- or vigorous-intensity physical activity to your weight-loss plan.
Building up slowly lets you work up to more intense activity without getting hurt. If you increase your aerobic activity to 300 minutes a week—instead of the recommended 150 minutes—you may even lower your risk for heart disease or type 2 diabetes. Additionally, if you do more than 300 minutes a week of moderate-intensity aerobic activity, you may even reduce your risk for several cancers. Experts recommend at least 150 minutes a week (a total of 2 ½ hours) of moderate-intensity aerobic activity. You can spread your activity throughout the week—whatever works best for you.
Studies show that if you spread activity across at least 3 days a week, you can improve your health, reduce your risk of injury, and keep yourself from becoming too tired. Strength training works your muscles by making you push or pull against something—a wall or floor, hand-held weights, an exercise bar, exercise bands, or even soup cans.
, you may want to start with easier activities, such as walking at a gentle pace. For example, you could start by walking 5 minutes at a time, several times a day, 5 to 6 days a week. You could gradually increase your time to 10 minutes per session, 3 times a day, and slowly increase your walking speed.
This kind of activity increases your heart rate and makes you break a sweat. Examples are brisk walking, swimming, and dancing. More adults are using different ways to track health habits, including what and how much they eat and drink, sleep, and weigh.
Using apps on mobile phones, tablets, and other devices has become a popular way to track and improve health. If you are interested, look for apps that best fit your health goals and lifestyle habits. Talk with your health care provider about what a healthy weight is for you.
A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.