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How to Create an Exercise Schedule to Lose Weight

Gentle Yoga is a Great Exercise for those looking to Lose Some Weight
Gentle Yoga is a Great Exercise for those looking to Lose Some Weight
Photo by Mark Metcalfe/Getty Images

Next to maintaining a healthy diet, getting proper exercise is the most important part of any weight loss plan. While there are tons of different exercise programs out there, the one that's going to work for you is the one you are going to stick to. Creating an exercise schedule that you actually follow regularly is the key to dropping those pounds.

Start Slow

If you are overweight or just not used to exercising much, don't try to jump right into an Olympic athlete's exercise schedule. Start with gentle activities, like walking, that get you used to being more active on a daily basis. If you go to the gym, try the gentle yoga classes and the exercise machines before you take a power yoga class or hit the free weights.

Keep it Simple

Focus on just a few key exercises instead of trying to complete an elaborate training circuit. This could be as simple as doing some stair climbing or a few walking laps around the park. The important thing is to keep your workout so simple that it never seems overwhelming.

Make it Routine

Set an exercise schedule of no less than 30 minutes a day, which is the minimum amount of moderate-intensity exercise a healthy adult should get a day according to the Harvard School of Public Health. Make this a routine part of your day, like brushing your teeth or cooking dinner. It helps to set a specific time to do your routine, like after work or first thing in the morning.

Slowly Intensify

Once you are on a solid daily exercise schedule, you can start to increase its intensity and duration. Add an extra lap, another set, do the stairs twice or take a more advanced group class. The important thing is to keep the daily routine, if you start to drop out, go back to simple and slow.


If you are exercising daily, you will not only start losing weight but you will begin feeling happier and more energized as well. As long as you also stick to a balanced diet, the results of daily exercise will happen fast. Soon, you will have to buy a new wardrobe!

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