Physical Activity

The importance of physical activity lies in its ability to provide both immediate and long-term health benefits. Engaging in regular physical activity can enhance brain health, reduce the likelihood of various diseases, strengthen bones and muscles, and improve overall functional abilities. Additionally, physical activity plays a crucial role in improving sleep quality, reducing high blood pressure, lowering the risk of chronic conditions like type 2 diabetes and cardiovascular diseases, managing arthritis pain, and alleviating symptoms of depression and anxiety.

Moreover, physical activity is essential for individuals aiming to lose weight or maintain a healthy weight. By increasing the number of calories expended through physical activity and controlling caloric intake, a calorie deficit is created, leading to weight loss. While reducing caloric intake is paramount for weight loss, sustaining weight loss is only achievable through consistent engagement in physical activity. Notably, physical activity also offers additional benefits in reducing the risks of cardiovascular diseases and diabetes beyond those achieved through weight reduction alone.

In terms of recommendations for physical activity, individuals should strive to engage in at least 150 minutes of moderate-intensity aerobic activity per week to maintain weight. This can involve activities like brisk walking for 30 minutes a day, five days a week. For weight loss and weight maintenance, a higher level of physical activity is necessary, alongside dietary modifications. The definitions of moderate-intensity and vigorous-intensity activities are based on heart rate and breathing patterns, with examples provided for clarity.

Moderate intensity means your breathing and heart rate are faster, but you can still have a conversation

• Examples of moderate-intensity activities include brisk walking, light yard work, and biking at a casual pace

Vigorous intensity means your heart rate is substantially increased and you can’t have a conversation

• Examples of vigorous-intensity activities include jogging/running, swimming laps, and playing competitive sports

How many calories are used in typical activities?

The following table shows calories used in common physical activities at both moderate and vigorous levels.