Physical Activity

Learn how physical activity can increase your weight loss and make it easier on you to lose the weight.

Physical activity is a great way to lose weight and keep the weight off. There are many different activities that you can do from walking to lifting weights. The key is to find the activities that you will enjoy doing and will stick with. Walking is a great exercise to start with. In the summer or if you live in a warm climate, you could add swiming to your routine. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Have fun, be active, and lose weight.

Physical Activity Tips

  • Be physically active for at least 30 minutes per day, most days of the week.
  • All adults, regardless of age, need both cardio or aerobic, and strength training, for overall health.
  • At a minimum, do at least 30 minutes of cardio or aerobic moderately intense activities most days of the week.
  • Increasing the intensity or the amount of time that you are physically active can have greater health benefits and may be needed to control body weight. Depending on the activity intensity, about 60 minutes a day may be needed to prevent weight gain.
  • Strength training activities should be done al least twice a week. Give the muscles time to recover before working the same muscle again. Set your self a goal of doing six to eight exercises with eight to twelve repetitions of each exercise. Start with light weights and work up to heavier weights. If you stop for a while, start with lighter weights than you had been using.

Moderate physical activities include:

  • Bicycling (less than 10 miles per hour)
  • Dancing
  • Gardening/yard work.
  • Golf (walking and carrying clubs)
  • Hiking
  • Walking briskly (about 3 ½ miles per hour)
  • Weight training (general light workout)

Vigorous physical activities include:

  • Aerobics
  • Basketball (competitive)
  • Bicycling (more than 10 miles per hour)
  • Heavy yard work, such as chopping wood
  • Running/jogging (5 miles per hour)
  • Swimming (freestyle laps)
  • Walking very fast (4 ½ miles per hour)
  • Weight lifting (vigorous effort)