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Regular physical activity may
help you reach and maintain a healthy
weight. Being physically active may also
make you more energetic, improve your mood,
and reduce the risk of developing some
chronic diseases.
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Physical
activity is important for physical health,
emotional well-being, and achieving a
healthy weight. Physical activity may help
you control your weight by using excess
calories that would otherwise be stored as
fat. Most foods and many beverages you eat
and drink contain calories, and everything
you do uses calories. This includes
sleeping, breathing, digesting food, and of
course, moving around. Balancing the
calories you eat with the calories you use
through physical activity may help you
maintain your current weight.
Calories in Food >
Calories Used = Weight Gain
Calories in Food < Calories Used =
Weight Loss
Calories in Food = Calories Used = Weight
Control
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Experts recommend at
least 30 minutes of moderate-intensity
physical activity on most, if not all, days
of the week. This amount of physical
activity may reduce your risk for some
chronic diseases.
To lose weight, experts
recommend that you do 60 minutes of
moderate- to vigorous-intensity physical
activity on most days of the week. In
addition, you should follow a nutritious
eating plan and consume fewer calories than
you burn each day. Remember that your
weight may be affected by the balance of
“calories-in” and
“calories-out.”
In order to maintain
your weight after weight loss, experts
recommend that you do 60 to 90 minutes of
daily moderate-intensity physical activity
while continuing to eat nutritious foods
that do not exceed your calorie
requirements. Studies show that physical
activity is very important to successful
long-term weight control.
People may need to do
different amounts of physical activity to
lose and control weight. You may find that
you need to do more, or that you may not
need to do as much. Also, remember that
your eating plan and the number of calories
you eat are important. You may wish to
speak with your health care provider, a
fitness specialist, or a dietitian about
the right amount of activity and calories
for you.
In addition, you can
use the “MyPyramid” educational
tool from the U.S. Department of
Agriculture to find out how much activity
and how many calories you need. The
MyPyramid website allows users to enter
information such as age, gender, weight,
and current activity level to determine a
personalized physical activity and eating
plan. The website also provides information
related to physical activity and nutrition.
It is available at www.mypyramid.gov.
Health
Benefits of Physical
Activity
Regular
physical activity may help control
your weight and may help:
-
Reduce
your risk of or manage chronic
diseases, such as type 2
diabetes, high blood pressure and
cholesterol, heart disease,
osteoporosis, arthritis, and some
cancers.
-
Build
strong muscles, bones, and
joints.
-
Improve
flexibility.
-
Ward
off depression.
- Improve
mood and sense of
well-being.
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Top
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Physical
activity may include structured activities,
such as walking, jogging, strength
training, or 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 fits your
schedule.
If you
have been inactive for a while, start
slowly and work up to at least 30 minutes
per 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. For example, whether
you take three 10-minute walks or walk for
30 minutes all at once, you will achieve
the same health benefits.
If you
want to lose weight, you may need to do
more than 30 minutes of physical activity
per day. Remember that you can be active in
several shorter sessions, and that your
daily activities count towards calories
used.
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One way to meet your
physical activity goals is by participating
in aerobic activities. Aerobic exercise
includes any activity that makes you
breathe hard and increases your heart rate
for a sustained period of time. Common
aerobic activities include walking,
swimming, and bicycling.
Experts recommend
moderate-intensity exercise. This pace may
make you breathe harder and make 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!
Here are
some ideas to help you start your
physical activity program:
-
Take a
brisk walk around the block with
family, friends, or
coworkers.
-
Walk up
the stairs instead of taking the
elevator when it is safe to do
so.
-
Mow the
lawn.
-
Take an
activity break at work or home.
Get up, stretch, and walk
around.
-
Park
your car farther away from
entrances of stores, movie
theatres, or your home and walk
the extra distance when it is
safe to do so.
- Take a
beginner’s level low-impact
aerobics or step class.
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Top
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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 help you burn
extra calories, build strong muscles, bones,
and joints, and improve your physical
functioning. |
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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. |
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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.
Tips for a Safe and Successful
Physical Activity Program
-
Check with your
health care provider. If you have a
chronic health problem, such as
obesity, diabetes, heart disease, or
high blood pressure, ask your health
care provider about what type and
amount of physical activity is right
for you.
-
Start
slowly. Incorporate more physical
activity into your daily routine and
gradually work up to 30 minutes per day
to improve health, 60 minutes per day
to lose weight, or 60 to 90 minutes per
day to manage weight.
-
Set goals.
Set both short-term and long-term goals
to keep motivated.
-
Set rewards.
Celebrate every success—you
earned it!
-
Track
progress. Keep an activity log to
track your progress. Note when you
worked out, what activity you did, how
long you did the activity, and how you
felt during your workout. Also, record
the days that you did not workout and
what may have caused you to change your
routine.
-
Think
variety. Choose a variety of
physical activities to help you meet
your goals, prevent boredom, and keep
your mind and body
challenged.
-
Be
comfortable. Wear comfortable shoes
and clothes that are appropriate to the
activity you will be doing.
-
Listen to your
body. Stop exercising and consult
your health care provider if you
experience chest discomfort or pain,
dizziness, severe headache, or other
unusual symptoms while you work out. If
pain does not go away, get medical help
right away. If you are feeling fatigued
or sick, take time off from your
routine to rest. You can ease back into
your program when you start feeling
better.
-
Eat nutritious
foods. Choose a variety of
nutritious foods every day. Remember
that your health and weight depend on
both your eating plan and physical
activity level. Healthful foods will
give you the energy you need to be
active.
- Get
support. Encourage your family and
friends to support you and join you in
your activity. Form walking groups with
coworkers, play with your children
outside, or take a dance class with
friends.
Keep
Moving!
Move at
your own pace while you enjoy some of
these activities:
-
brisk
walking
-
jogging
-
bicycling
-
swimming
-
aerobic
exercise classes (step aerobics,
kick boxing, high- or low-impact
aerobics)
-
dancing
(square dancing, salsa, African
dance, swing)
- playing
sports (tennis, basketball,
soccer)
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Get
Strong!
Build
strong muscles and bones with
strengthening exercises.
Try:
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Regular physical
activity may help you feel and move 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. It is never
too early or too late to make physical
activity a part of your life!
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- Active at Any
Size. National Institutes of Health (NIH)
Publication No.
00–4352.
- Healthy Eating and Physical
Activity Across Your Lifespan: Better
Health and You. NIH Publication No.
02–4992
(available in English and Spanish).
- Walking...A Step in the Right
Direction. NIH Publication No.
01–4155.
- Weight Loss for Life. NIH
Publication No. 04–3700.
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American College of
Sports Medicine
P.O. Box 1440
Indianapolis, IN 46206–1440
Phone: (317) 637–9200
Internet: www.acsm.org
National Strength
and Conditioning Association
1955 N. Union Boulevard
Colorado Springs, CO 80909
Phone: (719) 632–6722
Toll-free:
1–800–815–6826
Internet: www.nsca-lift.org
The
President’s Council on Physical
Fitness and Sports
Department W
200 Independence Avenue, SW
Room 738–H
Washington, DC 20201–0004
Phone: (202) 690–9000
Internet: www.fitness.gov Top
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American Heart Association
Just Move
Internet: www.justmove.org
National Heart, Lung, and Blood
Institute
Aim for a Healthy Weight
Internet: www.nhlbi.nih.gov
National Institutes of
Health
We Can! (Ways to Enhance Children’s
Activity & Nutrition)
Internet:
www.nhlbi.nih.gov/health/public/heart/obesity/wecan/index.htm
Shape
Up America!
Internet: www.shapeup.org
U.S.
Department of Agriculture (USDA)
MyPyramid
Internet: www.mypyramid.gov
USDA
MyPyramid for Kids
Internet: www.mypyramid.gov/kids/index.html
Inclusion
of resources is for information only and
does not imply endorsement by NIDDK or
WIN.
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Weight-control Information Network
1 WIN Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
Toll-free number:
1–877–946–4627
FAX: (202) 828–1028
E-mail: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control
Information Network (WIN) is a service of
the National Institute of Diabetes and
Digestive and Kidney Diseases (NIDDK) of
the National Institutes of Health, which is
the Federal Government’s lead agency
responsible for biomedical research on
nutrition and obesity. Authorized by
Congress (Public Law 103–43), WIN
provides the general public, health
professionals, the media, and Congress with
up-to-date, science-based health
information on weight control, obesity,
physical activity, and related nutritional
issues.
Publications produced by WIN are reviewed
by both NIDDK scientists and outside
experts. This fact sheet was also reviewed
by Steven Blair, P.E.D. Top
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NIH Publication No.
03–4031
March 2003
Updated November 2006
e-text posted: January 2007
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Contact Us
Toll free:
1-877-946-4627 Fax: (202)
828-1028 E-mail: win@info.niddk.nih.gov
Weight-control Information Network, 1 WIN Way, Bethesda,
MD 20892-3665
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