Physical Activities In Relation To Healthy Weight

Why are Physical Activities Important In Relation To Healthy Weight?

Physical activity is important for maintaining a healthy weight because it helps to balance the number of calories that you consume with the number of calories that you burn. When you engage in physical activity, you burn calories, which can help to prevent weight gain and promote weight loss. Additionally, regular physical activity has a range of other health benefits, including improving cardiovascular health, strengthening bones and muscles, and reducing the risk of developing chronic conditions such as diabetes and heart disease.

How Much Physical Activity is Needed in Relation to a Healthy Weight?

The amount of physical activity needed to maintain a healthy weight varies from person to person. It depends on factors such as age, sex, weight, and genetics. In general, the Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of *moderate-intensity or 75 minutes of *vigorous-intensity aerobic physical activity each week, or a combination of both, to maintain good health. This is equivalent to about 30 minutes of moderate-intensity activity five days a week. However, the specific amount of physical activity needed to maintain a healthy weight may be higher or lower depending on your individual circumstances such as age, gender, weight and level of fitness. It is also important to include strength training exercises at least two days per week to help maintain muscle mass and bone health. It is important to talk to a healthcare provider or a certified fitness professional to determine the appropriate amount of physical activity for you.

What does Moderate Intensity and Vigorous Intensity Mean in Relation to Physical Activity and Healthy Weight?                                                                                                                  

Moderate-intensity physical activity is generally defined as any activity that uses about 3 to 6 times as much energy as resting, or about 3 to 6 metabolic equivalents (METs). This includes activities such as brisk walking, dancing, gardening, and cycling at a moderate pace. Vigorous-intensity physical activity is defined as any activity that uses more than 6 METs, or more than 6 times the energy used at rest. This includes activities such as running, jumping rope, and cycling uphill.

In general, engaging in moderate-intensity physical activity for at least 150 minutes per week or vigorous-intensity physical activity for at least 75 minutes per week can help to maintain a healthy weight and overall good health. However, the specific amount of physical activity that is needed to maintain a healthy weight will depend on a number of factors, including age, sex, weight, and overall health. It is important to speak with a healthcare provider or a certified exercise professional to determine the right amount of physical activity for you.

How Many Calories are used in the Typical Everyday Activities?

The number of calories burned during everyday typical activities can vary greatly depending on factors such as your weight, the intensity of the activity, and the duration of the activity. Here is a rough estimate of the number of calories burned during some common activities:

Calories Used Per Hour in CALORIES USED PER Common Physical Activities

Here are estimates of the number of calories burned per hour for some common physical activities:

  • Walking (3.5 mph): ~205 calories/hour
  • Hiking: ~315 calories/hour
  • Running (6 mph): ~565 calories/hour
  • Bicycling (12-14 mph): ~590-865 calories/hour
  • Swimming (freestyle, moderate effort): ~510-750 calories/hour
  • Tennis (doubles): ~510-750 calories/hour
  • Dancing (fast): ~375-565 calories/hour
  • Yoga: ~165-295 calories/hour
  • Weightlifting: ~165-295 calories/hour House cleaning: 200-300 calories/hour
  • Gardening: 200-300 calories/hour
  • House Cleaning : 200 – 300 calories/hour

Note that these estimates can vary depending on factors such as your weight, age, and intensity of effort. Keep in mind that these are estimates and the actual number of calories burned may be different for you based on your individual characteristics and the specific activity you are doing.

How To Get Started Again If You Have Not Been Physically Active For Some Time? 

If you haven’t been physically active for a while, it’s important to start slowly and gradually increase your activity level. Here are a few tips to help you get started:

  • Consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or injuries.
  • Start with low-impact activities, such as walking or swimming, to get your body accustomed to moving again.
  • Incorporate a variety of activities into your routine, such as strength training, stretching, and cardiovascular exercise. This will help you avoid boredom and reduce the risk of overuse injuries.
  • Set realistic goals for yourself and work towards them gradually. For example, you might start by walking for 10 minutes a day and gradually increase your time as you get stronger.
  • Find an activity that you enjoy and try to do it with a friend or family member for added motivation and accountability.
  • Don’t be afraid to ask for help or support if you need it. A personal trainer or exercise coach can provide guidance and encouragement as you get back into shape.
  • Start slowly: Begin with shorter sessions of activity and gradually increase the duration and intensity as you become more comfortable.
  • Mix up your routine: Varying your workouts can help you stay engaged and motivated. Try different types of exercise, such as walking, cycling, swimming, or strength training.
  • Stay consistent: It is important to be consistent with your physical activity. Aim to exercise at least a few times a week, and try to make it a regular part of your routine.

Weight Management – How To Maintain Your Weight?

There are a few key things you can do to maintain your weight:

  • Monitor your calorie intake: To maintain your weight, you need to balance the number of calories you consume with the number of calories your body uses.
  • Engage in regular physical activity: Regular physical activity helps to increase your metabolism, which can help you maintain your weight. Aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week.
  • Eat a well-balanced diet: Focus on incorporating a variety of nutrient-dense foods into your diet, such as fruits, vegetables, whole grains, and lean protein sources.
  • Be mindful of portion sizes: Pay attention to how much you are eating, as portion sizes can play a big role in weight management.
  • Don’t skip meals: Skipping meals can lead to overeating later on, so it’s important to try to eat regular, balanced meals throughout the day.
  • Get enough sleep: Adequate sleep is important for maintaining a healthy weight. Aim for 7-9 hours of sleep per night.
  • Seek support: It can be helpful to enlist the support of friends, family, or a healthcare professional in your weight management efforts.

Physical activity is an important factor in maintaining a healthy weight. Engaging in regular physical activity can help to burn calories, increase muscle mass, and boost metabolism, all of which can contribute to weight loss and weight maintenance. It is recommended that adults aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. Children and adolescents should aim for at least 60 minutes of moderate-to-vigorous intensity physical activity per day. It is important to find an activity that you enjoy and that fits into your lifestyle, so that you are more likely to stick with it in the long term. It is also important to remember that physical activity is just one aspect of a healthy lifestyle, and that a healthy diet, sufficient sleep, and stress management are also important factors in maintaining a healthy weight.