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Once you’re cleared by your doctor, goal for at least 30 minutes of physical activity most days of the week. The key is to strut for, ideally, no less than half-hour a day, says Melina B. Jampolis, M.D., creator of The Doctor on Demand Diet. Regular physical exercise is essential for weight upkeep and prevention of continual ailments corresponding to coronary heart disease, diabetes, colon cancer and osteoporosis.