Physical activity is a key behavior that we focus on in the HMR Program because regular exercise supports many aspects of your physical and mental health. Having a physical activity routine is also key for long-term weight management, so we're here to help you build more activity into your life, no matter where you're starting from. Let's go!

Physical activity protects your health.

Hundreds of studies show that physical activity lowers the risk of health problems more effectively than any other health habit.

A study published in the New England Journal of Medicine* found fitness to be the most powerful predictor of mortality, over any other established risk factors for heart disease, including smoking, high blood pressure, diabetes, high cholesterol, and even existing heart disease.

*N Engl J Med 2002; 346: 793–801.

Physical activity helps you lose weight even faster.

Every time you move your body, you burn calories. The more calories you burn, the more weight you will lose. By starting to add a little physical activity each day, you can work up to doing more than you ever imagined.

You don’ t have to do it all at once.

Studies show that when people spread out their physical activity during the day, they’re more likely to reach 2,000 calories every week. We call these “short bouts” and embracing this concept will undoubtedly help you be more active throughout your day, instead of viewing exercise from an “all or nothing” mindset.

For example, take a walk before your day starts, during breaks at work, or after dinner—any time you have an extra 5 or 10 minutes to spare—it all adds up!

It doesn’t have to be high-intensity exercise.

You can do moderate-intensity exercises such as walking, swimming, dancing, or using a piece of exercise equipment such as a treadmill or a walking pad at a moderate pace. This way, physical activity can be something to look forward to, vs. feeling like you’re in basic training, and you’ll be more likely to make it a part of your lifestyle.

HOW TO GET STARTED 

If you're new to exercise, even 5 minutes a day of low to moderate physical activity is a great way to start. Make a point to track your calories burned—by doing so, you’ll be more aware of how active you are, and more likely to look for opportunities to build on it.

See below for our simple Physical Activity Calculator to help you estimate the calories you burn.

Your goal is to build up to burning 2,000 calories or more each week (unless your doctor has advised otherwise).

Most HMR members burn their weekly calories by walking. Try taking short walks every day, and a couple of longer walks each week. You'll be amazed how fast the calories can add up. Make the commitment to walk every day for the first week. You might be surprised how quickly it can become a habit.

Simple strategies for doing more intentional physical activity. 

• Start by adding 10 minutes each day to what you are currently doing.
• Get up a few minutes earlier and take a 10-minute walk. You’ll start the day with a feeling of accomplishment and the calories you burn will add up.
• Take a walking break for 15 minutes. Remember, you don’t have to do your physical activity all at once. Short bouts throughout the day are just as effective.
• Schedule a weekend walk with a family member or friend, and weeknight walks with a neighbor or spouse. Your commitment to each other will make the walks more likely to happen. You might even develop some new routines around this activity—while spending quality time together.
• Round out your day with a short walk after dinner. The hardest part may be getting out the door, but once you do, you’ll be surprised at how easy it is, how many calories you burn, and how good it makes you feel.
• Access free exercise classes on YouTube, OnDemand, etc.
• Join a gym (either on your own or with a friend for extra accountability).
• When the weather isn’t great, take a walk indoors. Malls are warm in the winter, cool in the summer, and dry when it’s raining.
• Track your steps, using the health app on your phone or a wearable tracker, to encourage moving more throughout your day—start by aiming for 5,000 steps a day, working your way up to a goal of 10,000+ steps a day.  
• Watch TV or a movie, or listen to podcasts or audiobooks, while exercising on a treadmill or other piece of exercise equipment—at home or at the gym.
• Establish a routine. Make physical activity an automatic part of your day—think of it as non-negotiable to do some movement every day. If exercise is part of your daily routine, you’re much more likely to do it.

Don’t forget: All physical activity is great, but the best exercise is the kind you enjoy the most, because that’s what will keep you doing it.

How to estimate the calories you burn.

Most HMR members walk as their main way to burn calories—and it can be the perfect exercise! Whether you take several short walks every day, or a few long ones every week, it’s amazing how fast the calories can add up. Your goal is to work up to 2,000 calories or more burned per week.

If you’re starting from scratch, commit to walking every day for a week—even if it’s just 5 minutes out and 5 minutes back. You may be surprised how quickly it can become a habit.

Use our physical activity calculator, below, to estimate the calories you burn. You can also download it here.

EXAMPLE:

A 225-lb woman starts the day by walking 10 minutes out and 10 minutes back, at an average walking pace. Later in the day she takes another walk, again, 10 minutes out and 10 minutes back.

Using the chart, you’ll see she burns 8 calories per minute for walking: 8 calories x 40 minutes = 320 calories

This amount of walking done every day adds up to almost 2,240 calories of physical activity over the course of the week, which translates to approximately a 30-lb weight loss over the course of a year, even without other changes in diet!

Always consult your physician before beginning any exercise program.