Physical activity helps you control your weight by using excess calories that would otherwise be stored as fat. Most foods you eat contain calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Balancing the calories you eat with the calories you use through physical activity will help you reach and maintain a healthy weight.

Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control

Becoming Physically Active

Experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. To achieve and maintain a healthy weight, particularly after you have lost a large amount of weight, you may need to do 60 minutes or more of moderate-intensity physical activity each day.

Physical activity may include structured activities such as walking, running, basketball, or other sports. It may also include daily activities such as household chores, yard work, or walking the dog. Pick a combination of structured and daily activities that fit your schedule.

If you have been inactive for a while, start slowly and work up to 30 minutes a day at a pace that is comfortable for you. If you are unable to be active for 30 minutes at one time, accumulate activity over the course of the day in 10- to 15-minute sessions.

Health Benefits of Physical Activity

Regular physical activity helps control your weight and may help:

Aerobic Activity

You can meet your goal of at least 30 minutes of moderate-intensity physical activity by participating in aerobic activities. Aerobic exercise includes any activity that makes you breathe harder than when you are resting and increases your heart rate.

Experts recommend moderate-intensity exercise. At this pace, you may breathe harder and find it more difficult to talk, but you should still be able to carry on a conversation. If you are just beginning, slowly work up to moving at a moderate-intensity pace.

To add more physical activity to your daily life try:

Strength Training

Strength training is another way for you to meet the recommended minimum of 30 minutes of moderate-intensity physical activity each day. Strength training will also help you burn extra calories and build strong muscles, bones, and joints.

Experts recommend strength training 2 to 3 days each week, with 1 full day of rest between workouts to allow your muscles to recover. If you are new to strength training, or physical activity in general, consider hiring a certified personal trainer who can plan an individualized program to help you work out safely and effectively. A personal trainer who has a degree in exercise physiology or is certified through a national certification program such as the American College of Sports Medicine or National Strength and Conditioning Association may be able to help you reach your physical activity goals.

Build strong muscles and bones with strengthening exercise. Try:
 

Mind and Body Exercise

In addition to aerobic activity and strength training, you may wish to include other forms of exercise in your physical activity program. Alternatives to traditional exercise provide variety and fun. They may also help reduce stress, increase muscular strength and flexibility, and increase energy levels. Examples of these exercises include yoga, Pilates, and tai chi.

Move at your own pace while you enjoy some of these activities:

Regular physical activity will help you feel, move, and look better. Whether your goal is to achieve and maintain a healthy weight or improve your health, becoming physically active is a step in the right direction. Take advantage of the health benefits of physical activity and make it a part of your life.

Additional Resources

American College of Sports Medicine (ACSM)
P.O. Box 1440
Indianapolis, IN 46206-1440
Phone: (317) 637-9200
www.acsm.org

National Strength and Conditioning Association (NSCA)
1955 N. Union Blvd.
Colorado Springs, CO 80909
Phone: (719) 632-6722
Toll Free: 1-800-815-6826
www.nsca-lift.org

President’s Council on Physical Fitness and Sports
Department W
200 Independence Avenue, SW
Room 738-H
Washington, DC 20201-0004
Phone: (202) 690-9000
www.fitness.gov

Shape Up America!
www.shapeup.org

Weight-control Information Network

1 Win Way
Bethesda, MD 20892-3665
Tel: (202) 828-1025 or 1-877-946-4627
Fax: (202) 828-1028
E-mail: win@info.niddk.nih.gov

The Weight-control Information Network (WIN) is a national service of the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103-43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.

WIN answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about weight control and related issues.

Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This fact sheet was also reviewed by Steven Blair, P.E.D., President and CEO, Cooper Institute, Dallas, TX.

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