If you are overweight, become more active and eat a reduced-calorie plan. Even small amounts of physical activity can help. The recommended time is 30 minutes of moderate exercise for five or more days every week. As you get stronger, you can exercise a bit more often and for a longer time. Exercise may include:

  • Going for a walk or a bike ride with a friend

  • Walking the dog or playing with the dog

  • Throwing a ball with a friend

  • Walking while talking on the phone

  • Gardening

  • Walking briskly, biking, or hiking

  • Dancing

  • Walking up the stairs instead of using the elevator

  • Doing housework

  • Mowing the lawn

  • Yoga, Tai Chi, or Pilates

  • Playing frisbee

  • Swimming

  • Playing group sports
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