Summarize the following:
Even a 10 minute walk every day can improve your health. If you've been sedentary or overweight for a while, you may have to start slowly. Set small goals for yourself and build on them, such as, "I will take a 15 minute walk every day this week," and, "I will increase my activity to 30 minutes, 5 days per week starting by the end of the month." Once you start to consistently get exercise it will become a habit, making it easier to accomplish. In order to lose weight when you're obese, you need to partake in at least 150 minutes of moderate-intensity exercise each week. Try to create a workout schedule that gets you moving for 30 minutes a day, at least 5 days a week. It's okay to start smaller and gradually work up to this goal. For more extreme results, aim for 300 minutes per week of exercise. What counts as a "moderate-intensity aerobic workout" varies and can be quite creative: Walk briskly (fast enough to break a sweat), bike, swim, play tennis, dance, do workout videos at home anything that gets your heart rate and breathing rate up and makes you sweat. Consult your healthcare professional about an appropriate exercise regime, especially if you have medical conditions or are over age 40 (for women) or 50 (for men). Other than setting aside specific time to exercise, there are easy ways to burn calories throughout your day. Walk somewhere instead of driving, park far away from your destination, work in the garden, take your dog or a neighbor's dog for frequent walks, play music and get energetic when you're cleaning the house, or take the stairs instead of the elevator. Turn off the TV! People who watch fewer than 2 hours of TV a day tend to gain less weight than those who watch more. Take a walk outside after dinner instead of sitting in front of the TV. If you can't miss your favorite program, do light to moderate exercises while you watch such as squats, crunches, or jogging in place.
Start slowly. Strive to get at least 150 minutes of aerobic exercise per week. Keep moving to burn extra calories.