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 |
|---|
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 | ||
|---|---|---|
| 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. |
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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.
