Physical Activity for a Healthy Weight
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.
- When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
- Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
- Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.
Physical activity also helps to–
- Maintain weight.
- Reduce high blood pressure.
- Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
- Reduce arthritis pain and associated disability.
- Reduce risk for osteoporosis and falls.
- Reduce symptoms of depression and anxiety.
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—
- Walking briskly (a 15-minute mile).
- Light yard work (raking/bagging leaves or using a lawn mower).
- Light snow shoveling.
- Actively playing with children.
- Biking at a casual pace.
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—
- Jogging/running.
- Swimming laps.
- Rollerblading/inline skating at a brisk pace.
- Cross-country skiing.
- Most competitive sports (football, basketball, or soccer).
- Jumping rope.
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 updated: November 21, 2008
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion