You’ve heard the story before: if you want to lose weight, you need to start by eating right and then follow it up by working out every single day. But when the experts tell you to work out every day, do they actually mean every single day? If you are trying to develop a healthier lifestyle, do you really need to start by pushing your workout habits from 0 to 100 over night?

In truth, there is a simple answer to this question: to push your body into gear you need to exercise between 30 and 45 minutes every day. This doesn’t just mean every weekday, or every day that you have off of work. Every. Single. Day. Studies have found that when you exercise consistently at this level that your body is better able to burn calories and help you fight off hunger throughout the day. After weight loss surgery, this added boost may be exactly what you need to help yourself stick to your weight loss plans.

Getting Started with Healthy Workouts

When your weight loss surgeon first told you that you’d need to increase your exercise habits, you may not have really thought about what that would look like from a daily perspective, but here is the plain and simple answer. So, what can you do every day to make sure that you are reaching this goal?

The trick to a successful weight loss routine is to diversify your schedule and to keep it as interesting as possible by finding several activities that you love to do. Here are a few ideas to help you get started:

1. Walking or running: This is the go-to starter activity for anyone looking to try a new workout. It’s great because it is affordable and easy to do anywhere and at any time. However, to keep it interesting you need to get creative. Try downloading an audiobook, or creating a playlist that will keep you motivated to move. Finding a friend to walk or jog with can also be helpful to keep up with your weight loss plans.
2. Cardio classes: The biggest benefit of cardio classes is that they are already scheduled to last between 30 and 45 minutes, so you don’t have to constantly check in and motivate yourself to keep going—you just need to show up and keep up. There are cardio classes offered at gyms, as well as at your local community center.
3. Strength training: This is another great workout that you can do at home, or engage in at the gym. Strength training is a challenge, and should be eased into, but it can be very rewarding. You can start at home with a few dumbbells, or head to the gym and try out the guided lifting equipment.

As with any new habit, the first steps are always going to be the most difficult. Create a schedule for yourself and really try to stick to it. For support or guidance on how to get started with your workout, consult with your weight loss doctor.