Activity throughout the day burns calories and helps maintain your weight. Small activities such as taking the stairs instead of the elevator or parking far away and walking to your office or the grocery store can add up quickly to increase your activity and use extra calories. Make a plan to ride your bike to work once a week. Instead of e-mailing or calling a coworker, get up and walk to his or her desk. If you don't have time to take one 30-minute walk, break it up into three 10-minute walks. Shorter bouts (5 to 10 minutes) can quickly add up to the minutes. Be sure activity is at moderate intensity.

Establishing Fitness Routines

When you have determined that you want to become fit, you will want to establish a fitness routine. Although most people think of classes and specific activities (such as jogging or tennis) as the way to fitness, there are many ways you can work physical activity into your life.

Structured fitness
Fitness classes or groups provide a consistent approach to an activity. Local gyms, schools, and churches may sponsor a regular fitness group. Teams also provide a consistent approach to fitness but are more competitive. Many communities have intervention programs to help adults and children become fit. They often are found within social agencies and schools.
Structured fitness has the advantage of:
Being held at the same time and place, which is easier for you to schedule.
Having a social atmosphere.
"Healthy" peer pressure to show up and participate.

Self-directed fitness
Many people find an activity they enjoy and create their own fitness program. For it to be effective, you must set up a regular schedule and stick to it. Self-directed fitness gives you:
Flexibility as to the time and place.
The ability to try different types of exercises.