20 Key Points 7. Don't do an exercise class and relax for the rest of the day Irregular exercise 'classes' may burn much less 'net' energy than is often supposed - especially if you relax more for the rest of the day than you may have without the class. 8. Go for distance, not speed Plan to cover a set distance each day, either walking, cycling irrespective of the speed or time taken to do this. At low levels of fitness there is little difference in the energy value of walking or running a mile, it is just that one takes longer than the other. 9. Don't get stuck with an exercise you don't enjoy If you choose an exercise you don't enjoy, chances of maintaining this for a lifetime are limited. 10. Do something different every day - if you like Variety in exercise program reduces 'staleness' and helps maintain motivation. 11. Keep at it for maintenance Physical activity, built into a daily lifestyle plan, is one of the most effective ways of keeping weight off once its lost. The emphasis on movement should become greater, rather than less, with greater weight loss. 12. Under-dress, don't over dress Dressing too warmly for exercise can increase sweating and build up body temperature, resulting in heavy sweating and possible skin problems. The body will work harder to raise the body temperature, and hence burn more energy if exercise is carried out when dressed for the cool.

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