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
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 health-care 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.
Moderate: If
your breathing and heart rate is noticeably faster but you can
still carry on a conversation while performing the physical activity, 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: If your heart rate is increased substantially and you are
breathing too hard and fast to have a conversation while performing the physical activity, 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
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 (5mph) | 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 |
Reproduced from the National Center for Chronic Disease Prevention and Health Promotion of the National Institutes of Health.
|