Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.
Physical activity also helps to–
When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:
To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.
To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.
Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—
Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—
The following table shows calories used in common physical activities at both moderate and vigorous levels.
Calories Used per Hour in Common Physical
Activities | ||
---|---|---|
Moderate Physical Activity | Approximate Calories/30 Minutes for a 154 lb
Person1 | Approximate Calories/Hr for a 154 lb
Person1 |
Hiking | 185 | 370 |
Light gardening/yard work | 165 | 330 |
Dancing | 165 | 330 |
Golf (walking and carrying clubs) | 165 | 330 |
Bicycling (<10 mph) | 145 | 290 |
Walking (3.5 mph) | 140 | 280 |
Weight lifting (general light workout) | 110 | 220 |
Stretching | 90 | 180 |
Vigorous Physical Activity | Approximate Calories/30 Minutes for a 154 lb
Person1 | Approximate Calories/Hr for a 154 lb
Person1 |
Running/jogging (5 mph) | 295 | 590 |
Bicycling (>10 mph) | 295 | 590 |
Swimming (slow freestyle laps) | 255 | 510 |
Aerobics | 240 | 480 |
Walking (4.5 mph) | 230 | 460 |
Heavy yard work (chopping wood) | 220 | 440 |
Weight lifting (vigorous effort) | 220 | 440 |
Basketball (vigorous) | 220 | 440 |
1Calories
burned per hour will be higher for persons who weigh more than 154
lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4. |
To help estimate the intensity of your physical activity, see Physical Activity for Everyone: Measuring Physical Activity Intensity.
Getting Started with Physical Activity for a
Healthy WeightGetting Started with Physical Activity for a
Healthy Weight
If you've not been physically active in a while, you may be
wondering how to get started again. Lace up those sneakers and find
some motivating ideas.
For general Physical Activity information, see Physical Activity for Everyone.