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Exercise More 

Five easy ways to exercise more

You know you want to exercise more, but finding an hour a day for the gym can be daunting. “But the bottom line is that when it comes to weight loss, realistically, it’s easier to affect the calories-out part of the equation than the calories in,” says Nick Nicholson, MD, a bariatric surgeon and the medical director of the weight-loss surgery program at Baylor Regional Medical Center at Plano. So, until you work up to extended gym sessions, he offers five easy ways to squeeze in more activity.

  1. Get a pedometer and start walking. “We know from various studies that 10,000 paces a day helps maintain a healthy metabolic rate,” Dr. Nicholson says. “If you can get these steps in every day, you still might not be doing enough to work your heart, but it’s a good start for calorie burning.”
  2. Do the little things. Yes, taking the stairs and parking further away from the building do help, Dr. Nicholson says. “Ten calories here and there — every day — add up,” he adds.
  3. Pace. Walk around your home or office when you’re on the phone, Dr. Nicholson suggests. “There’s great evidence that people who pace are less likely to be overweight,” he adds. “Plus it helps you get to 10,000 steps a day.”
  4. Change your mindset. “Don’t think of it as exercise,” Dr. Nicholson says. “Take a walk in the evening with your spouse, and consider it time to catch up on the day and enjoy each other. Before long, you’ll find you can lose a pound a month doing that.”
  5. Multitask. “Do calf raises while you wash dishes or leg lifts while you watch TV,” he suggests. “Or see how many jumping jacks you can do during a commercial break during your favorite TV show. Again, little things add up.”

Want more get-slim advice? Learn how getting more sleep can improve your weight-loss efforts. For information about weight management or to sign up for a free Weight Loss Surgery seminar, click here.