Experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. This amount of physical activity may reduce your risk for some chronic diseases.

To lose weight, experts recommend that you do 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week. In addition, you should follow a nutritious eating plan and consume fewer calories than you burn each day. Remember that your weight may be affected by the balance of “calories-in” and “calories-out.”

In order to maintain your weight after weight loss, experts recommend that you do 60 to 90 minutes of daily moderate-intensity physical activity while continuing to eat nutritious foods that do not exceed your calorie requirements. Studies show that physical activity is very important to successful long-term weight control.

People may need to do different amounts of physical activity to lose and control weight. You may find that you need to do more, or that you may not need to do as much. Also, remember that your eating plan and the number of calories you eat are important. You may wish to speak with your health care provider, a fitness specialist, or a dietitian about the right amount of activity and calories for you.

In addition, you can use the “MyPyramid” educational tool from the U.S. Department of Agriculture to find out how much activity and how many calories you need. The MyPyramid website allows users to enter information such as age, gender, weight, and current activity level to determine a personalized physical activity and eating plan. The website also provides information related to physical activity and nutrition. It is available at www.mypyramid.gov.

Health Benefits of Physical Activity 

Regular physical activity may help control your weight and may help:

• Reduce your risk of or manage chronic diseases, such as type 2 diabetes, high blood pressure and cholesterol, heart disease, osteoporosis, arthritis, and some cancers.

• Build strong muscles, bones, and joints.

• Improve flexibility.

• Ward off depression.

• Improve mood and sense of well-being. 

Physical activity may include structured activities, such as walking, jogging, strength training, or sports. It may also include daily activities such as household chores, yard work, or walking the dog. Pick a combination of structured and daily activities that fits your schedule.

If you have been inactive for a while, start slowly and work up to at least 30 minutes per day at a pace that is comfortable for you. If you are unable to be active for 30 minutes at one time, accumulate activity over the course of the day in 10- to 15-minute sessions. For example, whether you take three 10-minute walks or walk for 30 minutes all at once, you will achieve the same health benefits.

If you want to lose weight, you may need to do more than 30 minutes of physical activity per day. Remember that you can be active in several shorter sessions, and that your daily activities count towards calories used.

One way to meet your physical activity goals is by participating in aerobic activities. Aerobic exercise includes any activity that makes you breathe hard and increases your heart rate for a sustained period of time. Common aerobic activities include walking, swimming, and bicycling.

Experts recommend moderate-intensity exercise. This pace may make you breathe harder and make it more difficult to talk, but you should still be able to carry on a conversation. If you are just beginning, slowly work up to moving at a moderate-intensity pace.

Just Get Started!

Here are some ideas to help you start your physical activity program:

• Take a brisk walk around the block with family, friends, or coworkers.

• Walk up the stairs instead of taking the elevator when it is safe to do so.

• Mow the lawn.

• Take an activity break at work or home. Get up, stretch, and walk around.

• Park your car farther away from entrances of stores, movie theatres, or your home and walk the extra distance when it is safe to do so.

• Take a beginner’s level low-impact aerobics or step class. 

Strength training

Strength training will help you burn extra calories, build strong muscles, bones, and joints, and improve your physical functioning.Building muscle mass increases your metabolism and increases muscle tone. After you have lost some of that body fat, your muscle tone will be more visible.

Strength training is the best way to offset osteoporosis without drugs. Muscles attach to bones and so when you exercise the muscles, the bones are reinforced in order to provide support for muscle contraction. The goal is too not necessary try to become a body-builder, just improve your muscle strenght from your individual starting point. You will be amazed how fast you can gain strength!

Experts recommend strength training 2 to 3 days each week, with 1 full day of rest between workouts to allow your muscles to recover. If you are new to strength training or physical activity in general, consider hiring a certified personal trainer who can plan an individualized program to help you work out safely and effectively.

A personal trainer who has a degree in exercise physiology or is certified through a national certification program, such as the American College of Sports Medicine, National Strength and Conditioning Association or ACE, may be able to help you reach your physical activity goals.

The main benefit of using a personal trainer to start out is to learn the proper way to perform various exercises. Proper form is important. There is a right way and a wrong way to do any particular exercise movement. The wrong way can be ineffective or worse, can cause injury.

John & Lana Leslie are partners and franchise owners with Unicity International. Together they will help get you off to a fast start using the 90-day Fast Start System, tailored to your unique situation. Get the sponsor you never had with these two dynamic leaders. 480-239-8049.