What is the significance of physical activity?
Engaging in regular physical activity offers both immediate and long-term advantages for your health. By being physically active, you can enhance your brain function, decrease the likelihood of medical conditions, fortify your bones and muscles, and enhance your capacity to perform daily tasks.Physical activity has additional benefits such as enhancing sleep quality, lowering high blood pressure, decreasing the chances of developing type 2 diabetes, heart attack, stroke, and various types of cancer. It also aids in managing arthritis pain and reducing associated disability, as well as reducing the risk of osteoporosis and falls. Additionally, engaging in physical activity can alleviate symptoms of depression and anxiety.
Increasing the amount of physical activity when trying to slim down leads to the expenditure of more calories for fuel by the body. This, in combination with the reduction of calorie intake from meals, creates a deficit in calories that ultimately results in weight loss.
While the primary cause of weight loss stems from reducing caloric intake, research indicates that the only way to effectively maintain that weight loss is through consistent involvement in regular physical activity.
Most significantly, in addition to aiding weight reduction alone, physical activity also plays a vital role in diminishing the risks of cardiovascular disease and diabetes.
What is the recommended amount of physical activity that I should engage in?
The specific amount of physical activity required to maintain a healthy weight can vary significantly from person to person. It's possible that you may require more than 150 minutes of moderate-intensity activity per week to effectively sustain your weight.
If your goal is to lose weight and sustain the results, simply engaging in high levels of physical activity won't be sufficient. It's crucial to complement your exercise routine with dietary adjustments that reduce your overall calorie intake. Achieving and maintaining a healthy weight necessitates a combination of regular physical activity and a well-balanced eating plan.
Can you explain the definitions of moderate- and vigorous-intensity?
- brisk walking (completing a mile in 15 minutes),
- light yard work such as raking leaves or using a lawnmower,
- light snow shoveling,
- actively engaging in play with children, and
- biking at a relaxed pace.
- Jogging/running.
- Swimming laps.
- Rollerblading/inline skating at a brisk pace.
- Cross-country skiing.
- Most competitive sports (football, basketball, or soccer).
- Jumping rope.
The table below illustrates the calorie expenditure associated with common physical activities at both moderate and vigorous intensities.
Caloric Expenditure per Hour in Everyday Physical Activities
| Moderate Physical Activity | Approximate Calories/30 Minutes for a 154 lb Person1 | Approximate Calories/Hr for a 154 lb Person1 |
|---|---|---|
| Hiking | 185 | 370 |
| Light gardening/yard work | 165 | 330 |
| Dancing | 165 | 330 |
| Golf (walking and carrying clubs) | 165 | 330 |
| Bicycling (<10 mph) | 145 | 290 |
| Walking (3.5 mph) | 140 | 280 |
| Weight lifting (general light workout) | 110 | 220 |
| Stretching | 90 | 180 |
| Vigorous Physical Activity | Approximate Calories/30 Minutes for a 154 lb Person1 | Approximate Calories/Hr for a 154 lb Person1 |
| Running/jogging (5 mph) | 295 | 590 |
| Bicycling (>10 mph) | 295 | 590 |
| Swimming (slow freestyle laps) | 255 | 510 |
| Aerobics | 240 | 480 |
| Walking (4.5 mph) | 230 | 460 |
| Heavy yard work (chopping wood) | 220 | 440 |
| Weight lifting (vigorous effort) | 440 | |
| Basketball (vigorous) | 220 | 440 |
Individuals who weigh less than 154 lbs (70 kg) will burn fewer calories per hour, whereas those who weigh more will burn a higher amount.
