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An increase in physical activity is an important
part of your weight management program. Most weight loss occurs because of
decreased caloric intake. Sustained physical activity is most helpful in the
prevention of weight regain. In addition, exercise has a benefit of reducing
risks of cardiovascular disease and diabetes, beyond that produced by weight
reduction alone. Start exercising slowly, and gradually increase the intensity.
Trying too hard at first can lead to injury.
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Examples of moderate amounts of physical activity |
| Common Chores |
Sporting
Activities |
| Washing and
waxing a car for 45-60 minutes |
Playing
volleyball for 45-60 minutes |
| Washing windows
or floors for 45-60 minutes |
Playing touch
football for 45 minutes |
| Gardening for
30-45 minutes |
Walking 13/4
miles in 35 minute (20min/mile) |
| Wheeling self in
wheelchair 30-40 minutes |
Basketball
(shooting baskets) 30 minutes |
| Pushing a
stroller 11/2 miles in 30 minutes |
Bicycling 5 miles
in 30 minutes |
| Raking leaves for
30 minutes |
Dancing fast
(social) for 30 minutes |
| Walking 2 miles
in 30 minutes (15min/mile) |
Water aerobics
for 30 minutes |
| Shoveling snow
for 15 minutes |
Swimming Laps for
20 minutes |
| Stairwalking for
15 minutes |
Basketball
(playing game) for 15-20 minutes |
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Bicycling 4 miles
in 15 minutes |
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Jumping rope for
15 minutes |
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Running 11/2
miles in 15 min. (10min/mile) |
Your exercise can be done all at one time, or
intermittently over the day. Initial activities may be walking or swimming at a
slow pace. You can start out by walking 30 minutes for three days a week and can
build to 45 minutes of more intense walking, at least five days a week. With
this regimen, you can burn 100 to 200 calories more per day. All adults should
set a long-term goal to accumulate at least 30 minutes or more of
moderate-intensity physical activity on most, and preferably all, days of the
week. This regimen can be adapted to other forms of physical activity, but
walking is particularly attractive because of its safety and accessibility.
Also, try to increase "every day" activity such as taking the stairs instead of
the elevator. Reducing sedentary time is a good strategy to increase activity by
undertaking frequent, less strenuous activities. With time, you may be able to
engage in more strenuous activities. Competitive sports, such as tennis and
volleyball, can provide an enjoyable form of exercise for many, but care must be
taken to avoid injury.
Activity Progression
For the beginner, activity level can begin at
very light and would include an increase in standing activities, special chores
like room painting, pushing a wheelchair, yard work, ironing, cooking, and
playing a musical instrument.
The next level would be light activity such as
slow walking of 24 min/mile, garage work, carpentry, house cleaning, child care,
golf, sailing, and recreational table tennis.
The next level would be moderate activity such
as walking 15 minute/mile, weeding and hoeing a garden, carrying a load,
cycling, skiing, tennis, and dancing.
High activity would include walking 10
minute/mile or walking with load uphill, tree felling, heavy manual digging,
basketball, climbing, or soccer/kick ball.
You may also want to try:
- flexibility exercise to attain full range of
joint motion
- strength or resistance exercise
- aerobic conditioning
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