These suggestions are for individuals with sedentary office jobs who would like to maintain normal weight and reduce their risk for chronic diseases including heart disease, stroke, diabetes, hypertension, high cholesterol, and a number of other illnesses.

We often hear that individuals do not have enough time for a training program or to be physically active. However, millions of individuals have learned to change a few behaviors and find time for short periods of physical activity over the course of every day. You can change your life and long-term health outlook dramatically by changing small behaviors.

A healthier life begins with 30 minutes of daily vigorous activity. Walking 1½ to 4 miles a day doesn't require one long walk. Walks can be as short as 10 minutes. You can keep track of your exercise by purchasing an inexpensive pedometer (step counter) and accumulating 10,000 steps a day. Include some stair climbing and brisk walking several times a week.

Light or moderate activity is recommended for weight loss. To lose weight, you need to accumulate 60 minutes or more of walking a day and eat slightly less. Walking or jogging a mile burns around 100 kilocalories. To lose a pound of fat you must burn 3,500 kilocalories-easily accomplished with a 35-mile walk!

Don't be discouraged; increase physical activity and eat less to achieve a caloric deficit of 500 kilocalories per day (caloric deficit means you burn more calories than you consume). With a daily 500-kilocalorie deficit, you will lose 1 pound per week.

You could achieve a 500-kilocalorie deficit by increasing physical activity 250 kilocalories (walking 2½ miles), combined with a dietary reduction of 250 kilocalories (one candy bar). To lose 2 pounds a week, walk 5 miles a day to burn 500 kilocalories (5 miles) and consume 500 fewer kilocalories for a caloric deficit of 1,000 kilocalories. You should not try to lose more than 2 pounds per week, and you should not have a daily caloric deficit of more than 1,000 kilocalories. For more information on weight control, see "Fitness & Health" (Sharkey and Gaskill 2007).