How much activity do you need? Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days.

• One way to live a more active lifestyle is to incorporate as much physical movement into your usual daily activities as you can. For example, decide to take the stairs instead of riding the elevator. It may sound simple, but small steps do add up. Instead of finding ways to avoid the physical aspects of daily tasks, try to improve your fitness by doing more, not less.
• Keep a written log of your physical activity to help you figure out how much exercise you get versus how much you need.
• Track and cut down on your "screen" time, including watching television, surfing the Web, and playing computer games.

Use this table to estimate how many calories you can burn in 30 minutes of continuous activity. Your current weight will affect the number of calories burned.

Being physically active can boost your ability to make other lifestyle improvements as well. You'll feel more confident, have more energy, and serve as a good role model for your family and friends.