1 Sit less.
Notice the time you spend sitting and break up long stretches with movement. Stand on commuter trains, skip escalators at the mall, and pick the longest line at the grocery store when you have time to spare.
2 Engage in aerobic exercise about 30 minutes a day.
Aim for more than 150 minutes a week of moderate-intensity aerobic exercise (activity that causes your heart rate to increase, working at 50 to 70 percent of maximal heart rate).*
3 Do resistance/ strength training at least two days a week.*
This type of exercise challenges major muscle groups to near exhaustion in 8-12 repetitions.