Physical Activity and Weight Control

Physical activity helps you control your weight by using excess calories that would otherwise be stored as fat. Most foods you eat contain calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Balancing the calories you eat with the calories you use through physical activity will help you reach and maintain a healthy weight.

Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control

Becoming physically active

Experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. To achieve and maintain a healthy weight, particularly after you have lost a large amount of weight, you may need to do 60 minutes or more of moderate-intensity physical activity each day.

Physical activity may include structured activities such as walking, running, basketball, or other sports. It may also include daily activities such as household chores, yard work, or walking the dog. Pick a combination of structured and daily activities that fit your schedule.

If you have been inactive for a while, start slowly and work up to 30 minutes a day at a pace that is comfortable for you. If you are unable to be active for 30 minutes at one time, accumulate activity over the course of the day in 10- to 15-minute sessions.

Health benefits of physical activity

You can meet your goal of at least 30 minutes of moderate-intensity physical activity by participating in aerobic activities. Aerobic exercise includes any activity that makes you breathe harder than when you are resting and increases your heart rate.

Experts recommend moderate-intensity exercise. At this pace, you may breathe harder and find it more difficult to talk, but you should still be able to carry on a conversation. If you are just beginning, slowly work up to moving at a moderate-intensity pace.

Get started!

Strength training is another way for you to meet the recommended minimum of 30 minutes of moderate-intensity physical activity each day. Strength training will also help you burn extra calories and build strong muscles, bones, and joints.

Experts recommend strength training 2 to 3 days each week, with 1 full day of rest between workouts to allow your muscles to recover. If you are new to strength training, or physical activity in general, consider hiring a certified personal trainer who can plan an individualized program to help you work out safely and effectively. A personal trainer who has a degree in exercise physiology or is certified through a national certification program such as the American College of Sports Medicine or National Strength and Conditioning Association may be able to help you reach your physical activity goals.

Get strong!

In addition to aerobic activity and strength training, you may wish to include other forms of exercise in your physical activity program. Alternatives to traditional exercise provide variety and fun. They may also help reduce stress, increase muscular strength and flexibility, and increase energy levels. Examples of these exercises include yoga, Pilates, and tai chi.

Keep moving!

Regular physical activity will help you feel, move, and look better. Whether your goal is to achieve and maintain a healthy weight or improve your health, becoming physically active is a step in the right direction. Take advantage of the health benefits of physical activity and make it a part of your life.

Guide to Physical Activity

An increase in physical activity is an important part of your weight management program. Most weight loss occurs because of decreased caloric intake. Sustained physical activity is most helpful in the prevention of weight regain. In addition, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone. Start exercising slowly, and gradually increase the intensity. Trying too hard at first can lead to injury.

Examples of moderate amounts of physical activity:

Your exercise can be done all at one time, or intermittently over the day. Initial activities may be walking or swimming at a slow pace. You can start out by walking 30 minutes for three days a week and can build to 45 minutes of more intense walking, at least five days a week. With this regimen, you can burn 100 to 200 calories more per day. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week. This regimen can be adapted to other forms of physical activity, but walking is particularly attractive because of its safety and accessibility. Also, try to increase "every day" activity such as taking the stairs instead of the elevator. Reducing sedentary time is a good strategy to increase activity by undertaking frequent, less strenuous activities. With time, you may be able to engage in more strenuous activities. Competitive sports, such as tennis and volleyball, can provide an enjoyable form of exercise for many, but care must be taken to avoid injury.

Activity progression

For the beginner, activity level can begin at very light and would include an increase in standing activities, special chores like room painting, pushing a wheelchair, yard work, ironing, cooking, and playing a musical instrument.

The next level would be light activity such as slow walking of 24 min/mile, garage work, carpentry, house cleaning, child care, golf, sailing, and recreational table tennis.

The next level would be moderate activity such as walking 15 minute/mile, weeding and hoeing a garden, carrying a load, cycling, skiing, tennis, and dancing.

High activity would include walking 10 minute/mile or walking with load uphill, tree felling, heavy manual digging, basketball, climbing, or soccer/kick ball.