Getting adequate exercise means at least 150 minutes per week of moderate intensity exercise or 75 minutes per week of intense exercise, plus muscle-strengthening exercises 2 or more days per week. If you don’t currently exercise regularly, doing so may feel daunting. Putting some strategies in place can help you get started and stick with it:
Choose something you love. When your form of exercise is something you enjoy, you’re more likely to keep it up.
Be specific: Determine exactly how much you’ll exercise -- for example, four days a week for 30 minutes each.
Put in on your calendar: Just like you do meetings and social engagements.
Set realistic goals: Start small. Set new goals as you increase your fitness.
Have a back-up plan: If you miss a scheduled workout, plan for how to make up for it. For example, if you miss your Saturday morning spin class, plan to go for a fast walk for 30 minutes instead.
“Sneak” it in: Move more in your everyday life, by taking the stairs instead of the elevator, walking or biking instead of driving, and so on.
“The way to bring about change is to be proactive and active.” Octavia Spencer