Physical
Activity and Weight Control
Regular physical activity is an important part of effective
weight loss and weight maintenance. It also can help prevent
several diseases and improve your overall health. It does
not matter what type of physical activity you perform--sports,
planned exercise, household chores, yard work, or work-related
tasks--all are beneficial. Studies show that even the most
inactive people can gain significant health benefits if they
accumulate 30 minutes or more of physical activity per day.
Research
consistently shows that regular physical activity, combined
with healthy eating habits, is the most efficient and healthful
way to control your weight. Whether you are trying to lose
weight or maintain it, you should understand the important
role of physical activity and include it in your lifestyle.
How
Can Physical Activity Help Control My Weight?
Physical
activity helps to control your weight by using excess calories
that otherwise would be stored as fat. Your body weight is
regulated by the number of calories you eat and use each day.
Everything you eat contains calories, and everything you do
uses calories, including sleeping, breathing, and digesting
food. Any physical activity in addition to what you normally
do will use extra calories.
Balancing the calories you use through physical activity with
the calories you eat will help you achieve your desired weight.
When you eat more calories than you need to perform your day's
activities, your body stores the extra calories and you gain
weight (a).
When you
eat fewer calories than you use, your body uses the stored
calories and you lose weight (b).
When you eat the same amount of calories as your body uses,
your weight stays the same (c).
Any type
of physical activity you choose to do--strenuous 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 routine.
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 Moderate-Intensity
Activity
Moderate-intensity
activities include some of the things you may
already be doing during a day or week, such as
gardening and housework. These activities can
be done in short spurts--10 minutes here, 8 minutes
there. Alone, each action does not have a great
effect on your health, but regularly accumulating
30 minutes of activity over the course of the
day can result in substantial health benefits.
To become more active throughout your day, take
advantage of any chance to get up and move around.
Here are some examples:
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Take a short walk around the block
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Rake leaves
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Play actively with the kids
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Walk up the stairs instead of taking the elevator
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Mow the lawn
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Take an activity break--get up and stretch or
walk around
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Park your car a little farther away from your
destination and walk the extra distance
The
point is not to make physical activity an unwelcome
chore, but to make the most of the opportunities
you have to be active.
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Aerobic
Activity
Aerobic activity
is an important addition to moderate-intensity
exercise. Aerobic exercise is any extended activity
that makes you breathe hard while using the large
muscle groups at a regular, even pace. Aerobic
activities help make your heart stronger and more
efficient. They also use more calories than other
activities. Some examples of aerobic activities
include:
-
Brisk walking
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Jogging
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Bicycling
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Swimming
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Aerobic dancing
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Racket sports
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Rowing
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Ice or roller skating
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Cross-country or downhill skiing
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Using aerobic equipment (i.e., treadmill, stationary
bike)
To
get the most health benefits from aerobic activity,
you should exercise at a level strenuous enough
to raise your heart rate to your target zone.
Your target heart rate zone is 50 to 75 percent
of your maximum heart rate (the fastest your heart
can beat). To find your target zone, look for
the category closest to your age in the chart
below and read across the line. For example, if
you are 35 years old, your target heart rate zone
is 93-138 beats per minute.
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Age
0-30 years
31-40 years
41-50 years
51-60 years
61+ years
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Target Heart Rate Zone 50-75%
98-146 beats per min.
93-138 beats per min.
88-131 beats per min
83-123 beats per min.
78-116 beats per min
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Average Maximum
Heart Rate
100%
195
185
175
165
155
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To
see if you are exercising within your target heart
rate zone, count the number of pulse beats at
your wrist or neck for 15 seconds, then multiply
by four to get the beats per minute. Your heart
should be beating within your target heart rate
zone. If your heart is beating faster than your
target heart rate, you are exercising too hard
and should slow down. If your heart is beating
slower than your target heart rate, you should
exercise a little harder.
When you begin your exercise program, aim for
the lower part of your target zone (50 percent).
As you get into better shape, slowly build up
to the higher part of your target zone (75 percent).
If exercising within your target zone seems too
hard, exercise at a pace that is comfortable for
you. You will find that, with time, you will feel
more comfortable exercising and can slowly increase
to your target zone.
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