Preferred Consumer | Healthy Living | Physical Fitness | Weight Management


Weight Management

Being physically active and maintaining a healthy weight are both needed for good health, but they benefit health in different ways. Children, teens, adults, and the elderly-all can improve their health and well-being and have fun by including moderate amounts of physical activity in their daily lives. Physical activity involves moving the body. A moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes.

Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week, preferably daily. If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities. No matter what activity you choose, you can do it all at once, or spread it out over two or three times during the day.

Make physical activity a regular part of your routine. Choose activities that you enjoy and that you can do regularly.

Most adults do not need to see their health care provider before starting to become more physically active. However, if you are planning to start a vigorous activity plan and have one or more of the conditions below, consult your health care provider:

  • Chronic health problem such as heart disease, hypertension, diabetes, osteoporosis, or obesity.
  • High risk for heart disease
  • Over age 40 for men or 50 for women

Health benefits of physical activity

Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing or dying of heart disease. It has other health benefits as well. No one is too young or too old to enjoy the benefits of regular physical activity.

Two types of physical activity are especially beneficial:

  • Aerobic activities - These are activities that speed your heart rate and breathing. They help cardiovascular fitness.
  • Activities for strength and flexibility- Developing strength may help build and maintain your bones. Carrying groceries and lifting weights are two strength-building activities. Gentle stretching, dancing, or yoga can increase flexibility.

To get these health benefits, adults need moderate physical activity for a total of at least 30 minutes most days of the week, preferably daily, and children need at least 60 minutes per day.

As part of your routine activities:

  • Walk or bike ride more, drive less
  • Walk up stairs instead of taking an elevator
  • Get off the bus a few stops early and walk or wheel the remaining distance
  • Mow the lawn with a push mower
  • Rake leaves
  • Garden
  • Push a stroller
  • Clean the house
  • Do exercises or pedal a stationary bike while watching television
  • Play actively with children
  • Take a brisk 10-minute walk or wheel in the morning, at lunch, and after dinner

As part of your exercise or recreational routine:

  • Walk, run, or jog
  • Bicycle or use an arm pedal bicycle
  • Swim or do water aerobics
  • Play racket or wheelchair sports
  • Golf (pull cart or carry clubs)
  • Canoe
  • Cross-country ski
  • Play basketball
  • Dance
  • Take part in an exercise program at work, home, school, or gym