An Exercise Plan is essential for healthy weight loss. Through aerobic exercise and resistance training, good exercise plans will tone and build muscle stabilizing the resting metabolic rate.

The end result is weight gain prevention and long term weight loss success for you.

Do you need weight loss help? Plan with exercise, and that may be all the weight loss help you’ll need.

Additionally, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone. But really, what’s important now is staying focused on the task at hand…developing and using a plan that you like.

Leave the exercise statistics alone and concentrate on your plan.

Don’t bother with the best exercises, just get up and exercise. “Breath, Move, and you will Improve.”

The bottom line…exercise at any intensity level for any amount of time is beneficial, especially within the context of dieting. Exercise is essential for healthy weight loss.

Get Up & Move!
This chart shows how you can progress through different stages of weight loss exercise plans:

Exercise Plan #1
“Open” Physical Activity — Mild to Moderate
Exercise Plan #2
“Organized” Physical Activity — Mild to Moderate
Exercise Plan #3
“Open” Physical Activity — Moderate to High
Exercise Plan #4
“Organized” Physical Activity — Moderate to High

Weight Loss Exercise Plan #1

“Open” Physical Activity — Mild

Begin by walking. Doesn’t sound like much but walking, to date, is the only weight loss exercise that consistently shows a significant health benefit.

Start by walking everyday at a casual pace for 20-30min. Speed up and increase the amount of time in an alternating fashion until you reach a moderate speed (faster than a normal walk with exagerated arm motion) for 45 minutes. Move to the moderate stage.

“Open” Physical Activity — Moderate

Find an activity you can perform and start doing it. More instructions can be found at the end of the page.

  • Washing and waxing a car for 45-60 minutes
  • Playing volleyball for 45-60 minutes
  • Washing windows or floors for 45-60 minutes
  • Playing touch football for 45 minutes
  • Gardening for 30-45 minutes
  • Walking 13/4 miles in 35 minute (20min/mile)
  • Wheeling self in wheelchair 30-40 minutes
  • Basketball (shooting baskets) 30 minutes
  • Pushing a stroller 11/2 miles in 30 minutes
  • Bicycling 5 miles in 30 minutes
  • Raking leaves for 30 minutes
  • Dancing fast (social) for 30 minutes
  • Walking 2 miles in 30 minutes (15min/mile)
  • Water aerobics for 30 minutes
  • Shoveling snow for 15 minutes
  • Swimming Laps for 20 minutes
  • Stair walking for 15 minutes
  • Basketball (playing game) for 15-20 minutes
  • Bicycling 4 miles in 15 minutes
  • Jumping rope for 15 minutes
  • Running 11/2 miles in 15 min. (10min/mile)


Your weight loss exercise can be done all at one time, or intermittently over the day. Initial activities may be walking or swimming at a slow pace. Build up gradually for healthy weight loss!

You can start out by walking 30 minutes for three days a week and can build to 45 minutes of more intense walking, at least five days a week. With this regimen, you can burn 100 to 200 calories more per day.

All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.

For the beginner, start very light and only increase in standing activities like special chores, room painting, pushing a wheelchair, yard work, ironing, cooking, or playing a musical instrument.

The next level for healthy weight loss would be light activity such as slow walking of 24 min/mile, garage work, carpentry, house cleaning, child care, golf, sailing, and recreational table tennis.

The next level would be moderate activity such as walking 15 minute/mile, weeding and hoeing a garden, carrying a load, cycling, skiing, tennis, and dancing.

High activity would include walking 10 minute/mile or walking with load uphill, tree felling, heavy manual digging, basketball, climbing, or soccer/kick ball.

In addition to exercise, weight loss supplements can help many people achieve long lasting weight loss. The key is to find an effective supplement.


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More than exercise plan on our weight loss help page 

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