It can happen during football season, in your first few weeks at college or during the holidays. "Weight creep" is the unwanted pounds that slowly show up on the scale.

You may think that a couple of pounds here and there is no big deal. When it happens every holiday season, though, it can add up. If you are overweight, shedding as few as five pounds can make a difference in your health.

Exercise may be the best way to keep a check on weight creep. How much exercise you need depends on the amount and type of the activity, and how much you eat. The more calories you consume, the longer or harder you have to work to burn them off.

Burning off calories
A medium-sized adult would have to walk more than 30 miles to burn 3,500 calories, or one pound of fat. Although that may seem like a lot, you don't have to walk the 30 miles all at once.

• Walk your kids to the bus stop instead of driving them.
• Take a walk during your lunch hour and spend more time exercising instead of eating.
• Walk across campus from class to class instead of hitching a ride.
• Take a 10-minute walk after a meal.

These are small steps. It doesn't require a big change in your life, but it can make a big difference.

Always check with your doctor before you increase your activity level or start any new physical activity or exercise program.

The goal for a healthy lifestyle should include at least 30 minutes of exercise most days of the week. Even if you walk for 10 minutes, three times a day, you've reached your 30 minutes. To lose weight, you need to exercise more than that - for 60 to 90 minutes most days of the week.

Do something you like
Walking is a popular option for people looking to get off the couch. If this is your choice, start slowly. Gradually put some swing in your arms and increase your speed and distance. After a while, you may want to add 3- to 5-pound hand weights to burn more calories and to gain more definition in your upper body. Check with your doctor first to ensure the weights won't aggravate an existing problem such as arthritis.

Also make sure you pick an exercise that you enjoy. If you pick something you like, you're more likely to stick with it. Choose an activity that is right for your lifestyle, too. Cross-country skiing is great, but not if you don't have snow or skis.

Whether you walk or kick box, doing it regularly is rule number one. Also, exercise smarter, not harder. Intensity is important, but first try increasing the length of your workout.

Finally, "no pain, no gain" is a fallacy. Exercise should tire you, but it should never be painful.

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External Sources The President's Council on Physical Fitness and Sports. 2008 physical activity guidelines for Americans. . Accessed October 21, 2008 The National Institute of Diabetes and Digestive and Kidney Disease. Physical activity and weight control. . Accessed October 21, 2008

This article was reviewed and updated 08-01-2009.