30 minutes or more most (if not all) days of the week. You can do your exercise all at one time or in shorter segments throughout the day. Eventually, as you become more physically fit, you may be able to participate in more vigorous activities for longer periods of time. But don’t expect miracles to happen right away. Focus on the realistic goal of losing 1 to 21⁄2 pounds per week. Remember that you are not just trying to lose weight, you also want to keep it off. After you have reached your weight-loss target, continue to exercise regularly to keep the pounds off.
Washing and waxing car for 45 to 60 minutes
Washing windows or floors for 45 to 60 minutes
Playing volleyball for 45 minutes
Playing touch football for 30 to 45 minutes
Gardening for 30 to 45 minutes
Wheeling self in wheelchair for 30 to 40 minutes
Walking 13⁄4 miles for 35 minutes
(20 minutes per mile)
Shooting baskets for 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast for 30 minutes
Pushing a stroller 11⁄2 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 minutes per mile)
Doing water aerobics for 30 minutes
Swimming laps for 20 minutes
Playing wheelchair basketball for 20 minutes
Playing a game of basketball for 15 to 20 minutes
Bicycling 4 miles in 15 minutes
Jumping rope for 15 minutes
Running 11⁄2 miles in 15 minutes
(10 minutes per mile)
Stair climbing for 15 minutes
