Build activity and exercise around your life

It’s human nature to seek a quick fix, a diet that will take off pounds easily and safely with minimal effort. But studies show that people who want to optimize their weight loss — and those who stand the best chance of keeping the pounds off — must do more than transform their eating habits. They must make physical activity and exercise a part of their lifestyle.

Although you will gain greater health benefits with higher-intensity exercise that lasts 30 minutes or more, low to moderate intensity activities can complement your physical routine.

Instead of building your life around exercise, build activity around your life.

Mayo Clinic on Healthy Weight recommends these simple ways to get more physical, no matter what your particular role in life many be.

Stay-at-home parent:

Sweep floors, patio and front walk every day

Play with your kids instead of watching them play

Push your kids in a stroller

While shopping take a couple extra laps around the mall

Office worker:

Take the stairs, not the elevator

Do stretching at your desk

Get up and go see a co-worker instead of sending e-mail

Walk during lunch and breaks – even if only for a short time

Weekend warrior:

Mow the lawn with a push mower

Manually wash your car

Walk the golf course

Couch potato:

Ride an exercise bike while you’re watching your favorite show

Ditch the remote and get up to change the channel

Schedule dinner 30 minutes earlier and go for a walk after

Traveler:

Walk around the terminal while you’re waiting to change planes

Do sit-ups, push-ups and stretching in your hotel room

Stay at hotels with exercise rooms and use them

Get up and walk around the neighborhood by the hotel.

Even though you live and work in this fast-paced, automated world, make the decision to carve out 30 minutes from your day as an investment in yourself, your family and your future. You’ll lose weight, if that’s your goal, but you’ll also have a richer, healthier and happier life.

To learn more about finding your healthy weight, you may order the book Mayo Clinic on Healthy Weight, ($14.95 plus shipping, handling and applicable sales tax) by calling 800-291-1128, ext. 800. Funds generated from book sales are used to support medical research and education at Mayo Clinic.