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 Healhty Weight - it's not a diet, it's a lifestyle
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Physical Activity for a Healthy Weight

photo of women exercising in swimming poolRegular 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–

On this page:

How much physical activity do I need?

It really depends on what your health goals are. Here are some guidelines to follow:

Goal Physical Activity Level for Adults
Reduce the risk of chronic disease At least 30 minutes of a moderate intensity physical activity, above usual activity, most days of the week.
Manage body weight and prevent gradual unhealthy body weight gain Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.
Maintain weight loss At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. Some people may need to talk to their healthcare provider before participating in this level of physical activity. See Getting Started with Physical Activity for a Healthy Weight for more.


For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

What do moderate- and vigorous-intensity mean?

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—

How many calories are used in typical activities?

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.

Want to learn more?

Getting 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.

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Page last reviewed: November 21, 2008
Page last updated: November 21, 2008
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion