Getting Started

You already know that exercise is good for you. But either it’s hard to find the time, you’re tired after a long day at work, or you just don’t like working out at the gym. Guess what? You’re not alone.

Simple Ways to Shape Up
According to the Centers for Disease Control and Prevention, more than one-half of U.S. adults don’t get enough exercise, and 25 percent are not active at all. Physical inactivity combined with unhealthy eating was responsible for at least 400,000 deaths in this country in 2000. That’s the bad news. The good news is that getting and staying fit really doesn’t require a lot of money or time and, best of all, it can be fun, too. Here’s how.

Don't Sweat It
If it’s been awhile since you’ve exercised regularly, don’t try to do too much too soon. Start with short 5- to 10-minute sessions and gradually increase your time as your body adjusts. Just 30 minutes a day, five days a week, is enough to improve fitness. If you’re really short on time, you can spread your fitness activity throughout the day—three 10-minute walks, for example, or a bike ride in the morning and a jog in the evening. Warm up slowly beforehand to reduce the possibility of injury, and then stretch afterward, when your muscles are warm and loose. And drink up. Lots of water before, during, and after exercise prevents dehydration.

Have Fun
Biking, swimming, dancing, hiking, gardening, walking the dog, and washing the car are all convenient and inexpensive ways to exercise. Tossing a ball or jumping rope in the park with your kids is great exercise, too. And if you’re getting exercise, but you’re feeling bored or unmotivated, mix things up. Take up a new activity, find a fitness partner, or set a new goal.

The Payoff
For an investment of as little as 30 minutes a day, here’s what you can get in return: more energy and strength; less stress, anxiety, and fatigue; improved heart and lung efficiency; loss of those stubborn extra pounds; and so much more. Plus, you’ll look better, feel better, and live a longer, healthier life.

To Learn More
Visit us online at www.kp.org and search our health encyclopedia.

*Available only in participating areas in the United States. WEIGHT WATCHERS is a registered trademark of Weight Watchers International, Inc., and is used under license. The products and services described here are provided by entities other than Kaiser Permanente and are neither offered nor guaranteed under any Kaiser Foundation Health Plan of Ohio contract. Kaiser Permanente does not endorse or make any representations regarding the quality or medical efficacy of such products and services, nor the financial integrity of these entities. Kaiser Permanente disclaims any liability for these products and services. Should a problem arise with any of these products or services, you may call the Member Service Call Center, and we will direct you as appropriate.

How Many Steps Do You Take Everyday?
Probably somewhere between 3,000 and 5,000 if you're an average person. But by moderately increasing your physical activity everyday, you can improve your health. And walking--that's right, just plain walking--can do the trick.

Introducing 10,000 Steps®—an easy-to-use walking program that can help you live a healthier life by reaching a fitness goal of 10,000 steps a day. Here’s how:

  • Use a handy pedometer to count every step you take—whether it’s around the house, around the office, or around town.
  • Go online to the 10,000 Steps® Web site and record your total steps.
  • Set personal goals and monitor your progress.
  • Get motivational e-mails, read tips on staying active, find ideas for healthy meals, and more.

Plus, as a Kaiser Permanente member you’re eligible for a $7 discount off the $30 enrollment fee. So start walking your way to better health. Visit kaiserpermanente.org/10000steps and sign up today!

A deep breath, fingers crossed, and you step on the scale. But let’s be honest. We all know it takes more than that to lose weight. So to help you reach your goals, we’ve teamed up with Weight Watchers to bring you special savings on three of their weight-loss offerings.

  • Weight Watchers Local Meeting vouchers.* These vouchers offer you the flexibility of attending Weight Watchers meetings in your community when and where it suits you best. You benefit from an experienced leader and group support from your fellow members. For only $120 (just $10 per week—a 27 percent savings off regular rates, depending on location), you get 12 vouchers to attend weekly meetings in your community. You’ll receive member materials when you attend meetings. There is no registration fee.
  • Weight Watchers At Home kit.* With the At Home kit, you can experience the power and ease of Weight Watchers delivered to your home. The kit is an ideal solution if you cannot make it to weekly meetings. This product costs only $119 (a 12 percent savings off regular rates).
  • Weight Watchers Online subscription. You can follow Weight Watchers step by step online, with interactive tools and resources like a weight tracker, progress charts, restaurant guides, and hundreds of recipes and meal ideas to help you stay on track. Plus connect with our online community, day or night, for inspiration and support. The one-year subscription is available for $166.70 (less than $3.50 a week—a 23 percent savings off regular rates).

To Learn More
For more information, visit kp.org/weightwatchers or call toll free 1-866-639-3300, Monday through Thursday, 8 a.m. to 9 p.m.; Friday, 8 a.m. to 8 p.m.; and Saturday, 9 a.m. to 2 p.m. (Eastern time). Local Meeting vouchers and the At Home kits are only available by calling 1-866-639-3300; they cannot be purchased at Weight Watchers meeting locations. When you call, be sure to tell the customer service representative that you’re a Kaiser Permanente member. To receive the special price for the online subscription, sign up at kp.org/weightwatchers. You can also check out kp.org/weight to learn more about online weight management tools and health education classes in your area.