Experts recommend at least 30 minutes of
moderate-intensity physical activity on most, if not all, days of the week. This
amount of physical activity may reduce your risk for some chronic diseases.
To lose weight, experts recommend that
you do 60 minutes of moderate- to vigorous-intensity physical activity on most
days of the week. In addition, you should follow a nutritious eating plan and
consume fewer calories than you burn each day. Remember that your weight may be
affected by the balance of “calories-in” and “calories-out.”
In order to maintain your weight
after weight loss, experts recommend that you do 60 to 90 minutes of daily
moderate-intensity physical activity while continuing to eat nutritious foods
that do not exceed your calorie requirements. Studies show that physical
activity is very important to successful long-term weight control.
People may need to do different
amounts of physical activity to lose and control weight. You may find that you
need to do more, or that you may not need to do as much. Also, remember that
your eating plan and the number of calories you eat are important. You may wish
to speak with your health care provider, a fitness specialist, or a dietitian
about the right amount of activity and calories for you.
Health Benefits of
Regular physical activity
may help control your weight and may help:
- Reduce your risk of or
manage chronic diseases, such as type 2 diabetes, high blood pressure and
cholesterol, heart disease, osteoporosis, arthritis, and some cancers.
- Build strong muscles,
bones, and joints.
- Improve flexibility.
- Ward off depression.
- Improve mood and
sense of well-being.