Physical activity

Regular physical activity is important to help you lose weight and build an overall healthy lifestyle. Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of muscle and other nonfat tissue. Research shows that people who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress.

Any type of physical activity you choose to do — vigorous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work — will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of vigorous physical activity (see the following Activities Chart) three or more times a week and some type of muscle strengthening activity, such as weight resistance, and stretching at least twice a week. However, if you are unable to do this level of activity, you can improve your health by performing 30 minutes or more of moderate-intensity physical activity (see the Activities Chart) over the course of a day, at least five times a week. When including physical activity in your weight-loss program, you should choose a variety of activities that can be done regularly and are enjoyable for you. Also, if you have not been physically active, you should see your doctor before you start, especially if you are older than 40 years of age, very overweight, or have medical problems. A fact sheet on physical activity and weight control is available from WIN.

Vigorous activities

• aerobic dancing

• running

• brisk walking

• cycling

• swimming

Moderate-intensity activities

• walking up the stairs instead of taking the elevator

• walking part or all of the way to work

• using a push mower to cut the grass

• playing actively with children

Behavior change

Behavior change focuses on learning eating and physical activity behaviors that will help you lose weight and keep it off. The first step is to look at your eating and physical activity habits, thus uncovering behaviors (such as television watching) that lead you to overeat or be inactive. Next you'll need to learn how to change those behaviors.

Getting support from others is a good way to help you maintain your new eating and physical activity habits. Changing your eating and physical activity behaviors increases your chances of losing weight and keeping it off. For additional information on behavior change, you may wish to ask a weight-loss counselor or refer to books on this topic, which are available in local libraries.

What works for you?

A variety of options exist to help you lose weight and keep it off. The key to successful weight loss is making changes in your eating and physical activity habits that you will be able to maintain for the rest of your life.

Recommend books:

Credits: The Weight-control Information Network (WIN)

This article has informational purpose and  isn't a substitute for professional advice.

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