Creating an Exercise Schedule for Weight Loss

During medical weight loss, you’ll make a number of changes to your current lifestyle. Activities that contribute to weight loss include eating the right amount of healthy foods, practicing good sleep hygiene and managing your stress level effectively.

Of course, exercise is one of the key activities you can incorporate that leads to weight loss. Not only will exercise help you lose weight, exercising regularly will also:

  • Improve mood
  • Promote better sleep
  • Boost self-esteem
  • Lower risk of heart disease and stroke
  • Reduce risk of certain cancers
  • Improve balance
  • Helps prevent bone loss


Creating a Plan for Exercise

In order to schedule time for exercise, you first have to understand how you’re currently spending your time. When you review your current schedule, look for:

  • Places to Make Substitutions – If you have weekly dates with friends or family, think of ways to make those dates more active. Go for a walk after family dinner, engage co-workers with a “walking” lunch or ask friends to meet you at a fitness class or the park instead of a restaurant. If you tend to read the paper at the coffee shop on Saturday mornings, consider going for bike rides on occasion instead.
  • Ways to Make Daily Tasks more Active – Taking the stairs instead of the elevator, parking away from the main entrance at the grocery store, pacing while on the phone or walking on a treadmill while you watch TV at home are all ways to make your daily life more active and burn calories.
  • Windows of Time to Rely On – Consistency can really help you stick to a schedule until it becomes a habit. If you make Monday night yoga night, go for a long walk Saturday mornings or always workout during lunch on Thursdays, you’ll come to count on these exercise breaks and stick with them. Plus, everyone who knows you will simply know you’re busy at those times.


Once you know when you’re going to exercise, keep those commitments to yourself like you would any other important time commitment. Make sure you start with small changes to your schedule. This will help you, your body and those around you adjust to the new routine so it can last. Finally, make sure you have fun creating your plan for exercise. It’s a great tool to get you on the path to a healthy weight, one that will help you maintain your weight loss and overall health in the long run, too.

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