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        Healthy Weight and Growth
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          * About Healthy Weight and Growth
          * Water and Healthier Drinks
          * Healthy Eating for a Healthy Weight
          * Steps for Losing Weight
          * Tips for Physical Activity and Your Weight
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    About Healthy Weight and Growth Water and Healthier Drinks Healthy Eating for a Healthy Weight Steps for Losing Weight Tips for Physical Activity and Your Weight Tips for Parents and Caregivers External Resources Be Sugar Smart View All
December 27, 2023
  Physical Activity and Your Weight and Health
          Key points
            * Regular physical activity provides immediate and long-term health benefits.
            * Being physically active can help you maintain a healthy weight.
            * How much physical activity you need to maintain a healthy weight varies by individual.
        Why it's important
        Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities.
        Physical activity also helps:
          * Improve sleep quality.
          * Reduce high blood pressure and risk of heart disease and stroke.
          * Reduce risk of type 2 diabetes.
          * Reduce risk of several forms of cancer.
          * Reduce arthritis pain and associated disability.
          * Reduce risk of osteoporosis and falls.
          * Reduce symptoms of depression and anxiety.
        In addition, physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.
        Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity.
        How much physical activity do I need?
        For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity. This could be brisk walking 22 minutes a day; 30 minutes a day, 5 days a week; or what works for your schedule. Alternatively, you could do 75 minutes of vigorous-intensity aerobic activity each week, such as swimming laps. Or you could do an equivalent combination of moderate- and vigorous-intensity aerobic activity each week. Adults also need at least 2 days a week of muscle-strengthening activity. See recommendations for different groups.
        You may need more than the recommended minutes of physical activity a week to maintain your weight. The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person.
        To lose weight and keep it off, you will need a high amount of physical activity unless you also adjust your diet to reduce the number of calories you eat and drink. Getting to and staying at a healthy weight requires both regular physical activity and healthy eating patterns.
          Brisk walking is moderate-intensity physical activity.
        What do moderate- and vigorous-intensity mean?
        With moderate-intensity physical activity, breathing and heart rate are noticeably faster, but you can still carry on a conversation.
        Examples include:
          * Walking briskly (a 15-minute mile).
          * Light yard work (raking/bagging leaves or pushing a lawn mower).
          * Light snow shoveling.
          * Actively playing with children.
          * Biking at a casual pace.
        With vigorous-intensity physical activity, your heart rate increases substantially. You are breathing too hard to have a conversation.
        Examples include:
          * Jogging/running.
          * Swimming laps.
          * Rollerblading/inline skating at a brisk pace.
          * Cross-country skiing.
          * Most competitive sports (football, basketball, and soccer).
          * Jumping rope.
        How many calories are used in typical activities?
        The following tables show calories used in common physical activities at both moderate and vigorous levels.
                        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 (5 mph)
                        295
                        590
                        Bicycling (>10 mph)
                        295
                        590
                        Swimming (slow freestyle laps)
                        255
                        510
                        Aerobics
                        240
                        510
                        Walking (4.5 mph)
                        230
                        460
                        Heavy yard work (chopping wood)
                        220
                        440
                        Weight lifting (vigorous effort)
                        –
                        440
                        Basketball (vigorous)
                        220
                        440
        1 Calories burned will be higher for persons who weigh more than 154 lbs (70 kg) and lower for people who weigh less. Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.
          Keep Reading: How to Measure Physical Activity Intensity
        Resources
        Food and Food Systems Resources
        Similar information in Spanish.
        Getting Started with Physical Activity
        On This Page
            * Why it's important
            * How much physical activity do I need?
            * What do moderate- and vigorous-intensity mean?
            * How many calories are used in typical activities?
            * Resources
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            * Getting Started With Physical Activity
            * Steps for Losing Weight
            * Tips for Parents and Caregivers
            * External Resources
            * Be Sugar Smart
          View All Healthy Weight and Growth
    Getting Started With Physical Activity
  December 27, 2023
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          Content Source:
        National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP)
      Related Pages
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        * Getting Started With Physical Activity
        * Steps for Losing Weight
        * Tips for Parents and Caregivers
        * External Resources
        * Be Sugar Smart
      View All Healthy Weight and Growth
  Back to Top
    Healthy Weight and Growth
    Eating well and being physically active contribute to healthy growth in childhood and good health throughout life. See how to get started.
    View All
          * About Healthy Weight and Growth
          * Water and Healthier Drinks
          * Healthy Eating for a Healthy Weight
          * Steps for Losing Weight
          * Tips for Physical Activity and Your Weight
          * Tips for Parents and Caregivers
          * External Resources
          * Be Sugar Smart
          * Rethink Your Drink
          * View All
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