The Centers for Disease Control provides some guidelines for getting started with physical activity for a healthy weight:
Look for opportunities to reduce sedentary time and to increase active time. For example, instead of watching TV, try taking a walk after dinner.
Set aside specific times for physical activity in your schedule to make it part of your daily or weekly routine.
Start with activities, locations, and times you enjoy. For example, some people might like walking in their neighborhood in the mornings; others might prefer an exercise class at a health club after work.
Try activities with friends or family members to help with motivation and mutual encouragement.
Start slowly and work your way up to more physically challenging activities. For many people, walking is a particularly good place to begin.
When necessary, break up your daily activity goal into smaller amounts of time. For example, you could break the 30-minute a day recommendation into three 10-minute sessions or two 15-minute sessions. Just make sure the shorter sessions are at least 10 minutes long.
For many people, walking offers a great way to become more active.
If you're just getting started, you might face certain obstacles that seem difficult to overcome. A few examples of common obstacles and strategies for overcoming them are shown in a table when you click here.