So Day 9 in Beck Diet Solution is pretty easy. You don't need to but you have to work out to lose weight and keep it off. Day 9 was all about how working out would help your health and weight loss. How you need to make time for it even if it is just a 5 min walk to begin with.
In your life you will have to different types of exercise - the planned one and the everyday one.
The Everyday Exercise
This is the type you do without planning it. Take the stairs instead of the elevator, park in the end if the car park, walk instead of taking the bus or take 1-2 stops earlier than planned. Just to fit in some more exercise in your life.
Most of this do not need a change of clothes. It is just a more healthy way to get from A to B.
The Planned Exercise
This is the kind of exercise that you put in your calendar. You have planned to go to the gym, you have planned to do yoga at evenings etc. It can be small and it can be big.
When you are sitting on day 9 and doing your future workout routine be realistic. If you haven't been to a gym in years it is probably not the best to start with 2 hours a day 7 days a week.
My Workout Routine
Every day: 2 hours walk (to and from work)
3 days a week: Planned exercise.
I am thinking about getting the workout routine from Jelly Devote but have to think about it some more. She does have good references and the before and after on her Instagram is amazing but I can't find anyone that have posted some of her workouts or that have had it for a longer time and wasn't skinny before. But it would be good to have something to stick to and I do not need any machines etc for it. I give it until the weekend and then I decide.
As for today I did 1 hour brisk walk on the treadmill while I watched some Netflix. And tomorrow I am planning to do some minutes of jumping rope before work and then a walk after work. If I am going to start walking to work every day I need to start now so I don't show up dripping of sweat the first days.