General advice for increasing physical activity

Goals for Weight Loss and Management ^1,2

The following are general goals for weight loss and management:

Reduce body weight
Maintain a lower body weight over the long term
Prevent further weight gain (a minimum goal)

The following are general advice for increasing physical activity

An increase in physical activity is an important component of weight loss therapy although it will not lead to a substantially greater weight loss than diet alone over 6 months.¹

Examples of Moderate Amounts of Physical Activity*
Common Chores	Sporting Activities	Less Vigorous More Time^† More Vigorous Less Time
Washing and waxing a car for 45-60 minutes	Playing volleyball 45-60 minutes
Washing windows or floors for 45-60 minutes	Playing touch football for 45 minutes
Gardening for 30-45 minutes	Walking 2.8 kilometers in 35 minutes (20 min/kilometer)
Wheeling self in wheelchair for 30-40 minutes	Basketball (shooting baskets) for 30 minutes
Pushing a stroiler 2.41 kilometers in 30 minutes	Bicyciling 8 kilometers in 30 minutes
Raking leaves for 30 minutes	Dancing fast (social) for 30 minutes
Walking 3.21 kilometers in 30 minutes (15 min/kilometer)	Water aerobics for 30 minutes
Shoveling snow for 15 minutes	Swimming laps for 20 minutes
Stairwalking for 15 minutes	Basketball (playing a game) for 15-20 minutes
	Jumping rope for 15 minutes
	Running 2.21 kilometers in 15 minutes (15 min/kilometer)

* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1000 calories per week
† Some Activities can be performed at various intensities; the suggested duretions correspond to expected intensity of effort.

References

1. NHLBI Obesity Education Initiative. 2000;00-4084:1-94.

2. Yumuk V. et al. Obes Facts 2015;8:402–424.