From Dr. Wood’s handout “Physical Activity.” The quoted lines on this page are hers.
The weekly target
The CDC’s guideline for adults is at least 150 minutes a week of moderate-intensity activity — or 75 minutes of vigorous activity — plus muscle-strengthening work on at least two days a week (CDC). That is the floor for general health. Dr. Wood tells patients working to lose weight and keep it off that they will usually need more cardio than that baseline, built up over time.
Cardio does not have to be fancy
“It can be simply walking around the block several times or getting a garage sale exercise bike for your home or apartment and using it daily.”
— Kelly Wood, MD, MSPH
Thirty minutes of walking on five days covers the 150. Split it into ten-minute pieces if that is what your knees or your schedule allow.
Strength work matters, especially with age
Dr. Wood calls toning and resistance training critical to weight loss and a healthy lifestyle, particularly for older adults. Twice a week is the minimum, and resistance bands are enough to start. Free videos and apps can teach the movements if you have never used bands.
If you are just starting
Exercise is encouraged in the weight programs at Total Body Renewal but not required on day one. Patients start with food and, when it fits, medication, and add activity in steps — the medical weight management page explains how the months go. For patients rebuilding strength after an injury or with muscle loss from age, the functional protocol on EMSCULPT NEO is another way in.