An increase in physical activity is an important part of your weight
management program. Most weight loss occurs because of decreased caloric
intake. Sustained physical activity is most helpful in the prevention of weight
regain. In addition, exercise has a benefit of reducing risks of cardiovascular
disease and diabetes, beyond that produced by weight reduction alone. Start
exercising slowly, and gradually increase the intensity. Trying too hard at
first can lead to injury.
| Examples of moderate amounts of
physical activity
|
| Common Chores |
Sporting Activities
|
| Washing and waxing a car for
45-60 minutes |
Playing volleyball for 45-60
minutes |
| Washing windows or floors for
45-60 minutes |
Playing touch football for 45
minutes |
| Gardening for 30-45
minutes |
Walking 13/4 miles in 35 minute
(20min/mile) |
| Wheeling self in wheelchair 30-40
minutes |
Basketball (shooting baskets) 30
minutes |
| Pushing a stroller 11/2 miles in
30 minutes |
Bicycling 5 miles in 30
minutes |
| Raking leaves for 30
minutes |
Dancing fast (social) for 30
minutes |
| Walking 2 miles in 30 minutes
(15min/mile) |
Water aerobics for 30
minutes |
| Shoveling snow for 15
minutes |
Swimming Laps for 20
minutes |
| Stairwalking for 15
minutes |
Basketball (playing game) for
15-20 minutes |
| |
Bicycling 4 miles in 15
minutes |
| |
Jumping rope for 15
minutes |
| |
Running 11/2 miles in 15 min.
(10min/mile) |
Your exercise can be done all at one time, or intermittently over the day.
Initial activities may be walking or swimming at a slow pace. You can start out
by walking 30 minutes for three days a week and can build to 45 minutes of more
intense walking, at least five days a week. With this regimen, you can burn 100
to 200 calories more per day. All adults should set a long-term goal to
accumulate at least 30 minutes or more of moderate-intensity physical activity
on most, and preferably all, days of the week. This regimen can be adapted to
other forms of physical activity, but walking is particularly attractive
because of its safety and accessibility. Also, try to increase "every
day" activity such as taking the stairs instead of the elevator. Reducing
sedentary time is a good strategy to increase activity by undertaking frequent,
less strenuous activities. With time, you may be able to engage in more
strenuous activities. Competitive sports, such as tennis and volleyball, can
provide an enjoyable form of exercise for many, but care must be taken to avoid
injury.
For the beginner, activity level can begin at very light and would include
an increase in standing activities, special chores like room painting, pushing
a wheelchair, yard work, ironing, cooking, and playing a musical instrument.
The next level would be light activity such as slow walking of 24 min/mile,
garage work, carpentry, house cleaning, child care, golf, sailing, and
recreational table tennis.
The next level would be moderate activity such as walking 15 minute/mile,
weeding and hoeing a garden, carrying a load, cycling, skiing, tennis, and
dancing.
High activity would include walking 10 minute/mile or walking with load
uphill, tree felling, heavy manual digging, basketball, climbing, or
soccer/kick ball.
You may also want to try:
- flexibility exercise to attain full range of joint motion
- strength or resistance exercise
- aerobic conditioning
