How to Exercise on the Volumetrics Diet

Two Methods:Follow the Volumetrics Walking ProgramOvercome Obstacles to Exercising on Volumetrics

Exercise on the Volumetrics diet starts with learning to take at least 10,000 steps per day. After you achieve this goal, if you enjoy walking, then you can continue walking. Otherwise, you can progress to other activities that will help you to maintain your new fitness level.

Method 1
Follow the Volumetrics Walking Program

Dr. Rolls has developed an easy-to-follow walking program based on counting the number of steps that you take each day. Gradually build up both the range and intensity of your walking as you become more fit.

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    Wear a pedometer for a week to determine how many steps you take each day. Add up the total number of steps and divide by 7 for your average daily steps.
  2. Image titled Exercise on the Volumetrics Diet Step 2
    Start by adding 1,000 steps to your daily average during Week 1. These 1,000 steps equal a distance of about 12 mile (0.8 km). To accomplish this, try:
    • Walk instead of watching television or surfing the web.
    • Play outdoors with kids or walk around the field while they are playing sports.
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    Add an additional 1,000 steps per day during Week 2. You might want to try some of these strategies to help you reach your goal:
    • Take your dog on longer walks.
    • Park farther away from your destination.
    • Take the stairs instead of the elevator.
    • Walk instead of drive to run an errand.
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    Continue adding 1,000 steps per day each week until you reach a goal of 10,000 steps per day. You may have to add a nightly walk in your neighborhood or other activity to reach this goal.
  5. Image titled Exercise on the Volumetrics Diet Step 5
    Increase the intensity of your walking. Here are some strategies to try:
    • Try to complete every 2,000 steps 5 minutes more quickly than you did before.
    • Add hills or inclines to your walk.
    • Alternate between fast and slow speeds throughout your walk.
    • Add hand weights to your workouts.

Method 2
Overcome Obstacles to Exercising on Volumetrics

Many people start new exercise programs and then don’t follow through with them. Follow some of Dr. Rolls’s tips so that you can stick with your exercise program while you’re on Volumetrics.

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    Put yourself in an exercising frame of mind.
    • Visualize yourself exercising or think about how good you will feel after a workout is complete.
    • Focus on increasing your daily steps rather than focusing on the intensity of the workout. For example, increase your daily steps by 150 per day so that you can add 1,000 new steps each week. This will help you to reach your Volumetrics goal of 10,000 steps per day.
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    Decide whether you want to vary your exercise once you've reached your 10,000-step goal. Evaluate whether you like to work out alone or with others, inside or outside, and in a relaxed way or in an intense way. Dr. Rolls recommends these activities, depending on your exercise personality:
    • Alone: Home exercise machine, walking, exercise DVD, pool walking
    • With others: Exercise class, Zumba, water aerobics, mall walking, play with kids or grandkids
    • Inside: Mall walking, gym workout, treadmill/elliptical or spinning
    • Outside: Nature walks, gardening, bicycling
    • Relaxed: Weeding, cleaning, strolling the neighborhood
    • Intense: Jogging, boot camp, singles tennis
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    Exercise in small increments. Everything you do counts, so if you, like many people, find it challenging to face longer workouts, then Dr. Rolls recommends splitting your activities up into more manageable chunks. Instead of setting aside 30 minutes for a walk, take 3 10-minute activity breaks each day.
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    Make a commitment. Writing down your activities is a major part of the Volumetrics philosophy.
    • Write your exercise time down on your calendar or on your to-do list. Make exercise as much a commitment as your other appointments.
    • Record your daily activity. Keeping a journal of your exercise, just as you are keeping a journal of your Volumetrics food intake, will help you to see how you have progressed over time. A journal will also keep you honest about how much exercise you are actually getting.
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    Ignore exercise myths. As Dr. Rolls points out, many people think that exercise makes you tired or that losing weight requires a significant amount of exercise. In truth, even moderate exercise will energize you as well as help you to manage your appetite.
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    Prepare before you exercise.
    • Buy yourself some comfortable exercise clothing and some new sneakers.
    • Download some new music to make the session more enjoyable.
    • Make a Volumetrics-friendly post-exercise snack before you start. For example, prepare a parfait of berries and Greek yogurt. Place the parfait in the refrigerator and then enjoy it when you finish your exercise routine.


  • Set short, intermediate and long-term goals for your fitness program. If you are completely sedentary now, then you may decide to exercise 2 to 3 days per week at first. Getting to 10,000 steps could be a good long-term goal.
  • When you reach your goals or milestones, reward yourself. Buy yourself a gift card to download music or buy yourself a new pair of sneakers. Choose a non-food reward so that you are consistent with your diet program.
  • Take some time off now and then. If you fail to exercise for a few days, then get back into the habit as soon as possible. Don’t decide that you have failed and then quit your exercise program.


  • Talk to your doctor before you start an exercise program. Also, while you are exercising, pay attention to any pain or muscle fatigue. Your body sends these signals to let you know that you are pushing yourself to your limits.

Things You'll Need

  • Pedometer
  • Comfortable clothing
  • Good sneakers
  • Notebook or smartphone app for tracking exercise

Sources and Citations

Article Info

Categories: Health Activism