To manage your weight, you must use up more calories (energy) than you normally consume. You can do this in three different ways:

- Eat less (take in fewer calories).
- Increase the calories you burn up (for instance, by increasing the amount you exercise).
- Eat less and be more physically active.

Get yourself checked with a doctor. If you are middle-aged or older, have extra weight, less physically active and plan to start a tough exercise program, your doctor will recommend a suitable program according to your need and physical condition. It is good to take an exercise tolerance test to determine your present capabilities and identify potential hazards.

It is best to do aerobic exercises such as jogging, swimming and walking at moderate intensity for a total of 30 minutes or more everyday or most of the week. You can take a few simple steps at home, at work and at play to increase the amount of physical activity in your life.

Besides weight control, exercise may help relieve tension and help control cigarette smoking, high blood pressure, high blood cholesterol and diabetes. Even moderate, regular physical activity helps lower your risk of heart disease. Examples are pleasure walking, gardening, yard work and dancing.

Do not let physical activity be just a fad, like eating habits, try and make it a lifetime commitment.