Physical activity for weight loss
Strength training, which builds muscle, is also an important part of weight-loss programs. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic conditioning. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Physical activity increases the amount of energy (calories) you burn. For example, you could walk for 10 minutes at one time and garden for 20 minutes later on, which would give you 30 minutes of activity for the day. For more information about this message, please visit this page: About CDC. Lifting weights in a supervised program is one way to do this. Health Care: What You Need to Know. Choosing social activities that increase activity, such as joining a gardening club or dancing, also increases the calories you burn. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan. When it comes to weight management, people vary greatly in how much physical activity they need. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. And you can also use more energy by changing some of your routine activities, such as washing your car yourself instead of going to a car wash. Strong scientific evidence shows that physical activity can help you maintain your weight over time. gov. Physical Activity for Weight Loss - Topic Overview. Future of U. Other ways to improve your strength may involve slight changes to some daily activities.
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Uncomment this section and place the emergency message here. Most weight loss occurs because of decreased caloric intake. For weight loss, though, experts advise doing moderate activity for at least 5 hours a week. You can exercise at one time or throughout the day, whichever is most convenient. It burns calories and increases the amount of oxygen that is delivered to your muscles. If you have not exercised much in the past, your doctor might first recommend a small amount of daily aerobic activity. Note: Javascript is disabled or is not supported by your browser. If you have chest pain or dizziness during any physical activity, stop and call your doctor. Future of U. To receive email updates about this page, enter your email address. Always have a medical evaluation before starting any new physical activity. Health Care: What You Need to Know. Most weight -loss programs incorporate an exercise program-such as jogging or biking. S. Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone. For this reason, some items on this page will be unavailable. S. Try for 60 to 90 minutes a day, at least 5 days a week. Having more muscle will help you burn more calories throughout the day. Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer. Check with your doctor about strength training that is right for you.
