Why do YOU do it?
How does physical activity help me maintain a healthy body weight?
Having a healthy body weight is about more than just not having extra fat. More importantly, it’s about having the right amounts of fat and muscle, in the correct proportions. Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or maintain a healthy weight. (1)
What should I do to get started?
People with any chronic conditions, such as a heart condition, arthritis, or high blood pressure should talk to their doctor first about which types and amounts of physical activity are appropriate.
Then, pick a start date. It may sound silly, but research shows that having an official plan and goals, and writing it down, increases your success rate. So get a calendar and a big red marker, and get ready to start!
Until your start date, find small ways to increase your movement each day. This can be simple things like parking your car further from the store, or taking an extra trip to the mailbox each day. For many people walking is a good place to begin. When your start date rolls around begin slowly, add intensity gradually, and listen to your body.
What types of exercises should I do, and for how long?
For optimum health older adults need 150 minutes of moderate exercise each week, but when it comes to losing or maintaining weight, people vary greatly in how much is needed.
Moderate intensity means that your breathing and heart rate are noticeably faster, but you can still carry on a conversation.1
Examples of moderate physical activity include:
Walking briskly
Light yard work
Actively playing with children
Biking at a casual pace
Vigorous intensity means that you are breathing too hard to carry on a conversation. More vigorous exercise will help you lose weight faster and produce greater health benefits, but make sure you talk to your doctor first. (1)
Examples of vigorous physical activity include:
Jogging
Swimming laps
Biking at a racing pace
Most aerobic classes and videos
References Cited:
1 Why is physical activity important? Physical Activity for a Healthy Weight. Centers for Disease Control and Prevention.
https://www.cdc.gov/healthyweight/physical_activity/index.html
Reviewed: May 15, 2015. Updated May 15, 2015. Accessed June 7, 2018.