Physical activity increases cardiovascular fitness, helps build bone density and can change overall body composition by reducing fat while building muscle . Start an exercise program with moderate activity, progressing to 30 minutes or more on most or preferably all days of the week. Exercise can be done in one session, or in short periods throughout the day that add up to 30 minutes. Take a brisk 10-minute walk in the morning, at lunch and after dinner. Choose physical activities you enjoy and can do regularly.
Consistency is important.
Walking is an excellent exercise because it's safe and accessible. Start at a slow pace, gradually increasing how long, how fast, how hard, and how many times a week you walk. Learn a new dance. Try swing, salsa, line or ballroom dancing. In addition to planned exercise, increase everyday activities such as taking the stairs instead of the elevator.