WIN Weight-control Information Network

Physical Activity

and Weight Control

Regular physical

activity can help

you reach and

maintain a

healthy weight.

Being physically

active can also

make you more

energetic,

improve your

mood, and

reduce the risk

of developing

some chronic

diseases.

U.S. DEPARTMENT

OF HEALTH AND

HUMAN SERVICES

Physical Activity and Weight Control

Physical activity helps you control your weight by using excess calories

that would otherwise be stored as fat. Most foods you eat contain calories,

and everything you do uses calories, including sleeping, breathing, and

digesting food. Balancing the calories you eat with the calories you use

through physical activity will help you reach and maintain a healthy

weight.

Calories in Food > Calories Used = Weight Gain

Calories in Food < Calories Used = Weight Loss

Calories in Food = Calories Used = Weight Control

Becoming Physically Active

Experts recommend at least 30 minutes of moderate-intensity physical

activity on most, if not all, days of the week. To achieve and maintain a

healthy weight, particularly after you have lost a large amount of weight,

you may need to do 60 minutes or more of moderate-intensity physical

activity each day.

Physical activity may include structured activities such as walking,

running, basketball, or other sports. It may also include daily activities

Weight Control
2

Get Started!

To add more physical activity to your daily life

try:

■ Taking a brisk walk around the block with

family, friends, or coworkers.

■ Raking the leaves.

■ Walking up the stairs instead of taking the

elevator when it is safe to do so.

■ Mowing the lawn.

■ Taking an activity break at work or home.

Get up and stretch or walk around.

■ Parking your car further away from

entrances of stores, movie theatres, or your

home and walk the extra distance when it is

safe to do so.

such as household chores, yard work, or walking the

dog. Pick a combination of structured and daily

activities that fit your schedule.

If you have been inactive for a while, start slowly and

work up to 30 minutes a 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.

Aerobic Activity

You can meet your goal of at least 30 minutes of

moderate-intensity physical activity by participating in

aerobic activities. Aerobic exercise includes any

activity that makes you breathe harder than when you

are resting and increases your heart rate.

Experts recommend moderate-intensity exercise. At

this pace, you may breathe harder and find 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.

Strength Training

Strength training is another way for you to meet the

recommended minimum of 30 minutes of moderateintensity physical activity each day. Strength training

will also help you burn extra calories and build strong

muscles, bones, and joints.

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 or National Strength and

Conditioning Association may be able to help you

reach your physical activity goals.

Health Benefits of Physical Activity

Regular physical activity helps 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 and balance;

■ Ward off depression; and

■ Improve mood and sense of well-being.
3

Keep Moving!

Move at your own pace while you enjoy some

of these activities:

■ Brisk walking

■ Jogging

■ Bicycling

■ Swimming

■ Aerobic exercise classes (step aerobics,

kick boxing, high/low)

■ Dancing (square dancing, salsa, African

dance, swing)

■ Playing sports (basketball, soccer)

Get Strong!

Build strong muscles and bones with

strengthening exercise. Try:

■ Lifting weights

■ Using resistance bands

■ Using stability or medicine balls

■ Doing push-ups and abdominal crunches

Mind and Body Exercise

In addition to aerobic activity and strength training,

you may wish to include other forms of exercise in

your physical activity program. Alternatives to

traditional exercise provide variety and fun. They may

also help reduce stress, increase muscular strength and

flexibility, and increase energy levels. Examples of

these exercises include yoga, Pilates, and tai chi.

Tips to a Safe and Successful

Physical Activity Program

■ Check with your health care provider. If you have

a chronic health problem such as obesity, diabetes,

heart disease, or high blood pressure, ask your

health care provider about what type and amount of

physical activity is right for you.

■ Start slowly. Incorporate more physical activity into

your daily routine and gradually work up to the 30-

minute goal to improve health and manage your

weight.

■ Set goals. Set short-term and long-term goals and

celebrate every success.

■ Track progress. Keep an activity log to track your

progress. Note when you worked out, what activity

you did, how long you did the activity, and how you

felt during your workout.

■ Think variety. Choose a variety of physical activities to help you meet your goals, prevent boredom,

and keep your mind and body challenged.

■ Be comfortable. Wear comfortable shoes and

clothes, and ones that are appropriate to the activity

you will be doing.

■ Listen to your body. Stop exercising and consult

your health care provider if you experience chest

discomfort or pain, dizziness, severe headache, or

other unusual symptoms while you work out. If pain

does not go away, get medical help right away. If

you are feeling fatigued or sick, take time off from

your routine to rest. You can ease back into your

program when you start feeling better.

■ Eat nutritious foods. Choose a variety of nutritious

foods every day. Remember that your health and

weight depend on both your eating plan and physical activity level.

■ Get support. Encourage your family and friends to

support you and join you in your activity. Form

walking groups with coworkers, play with your

children outside, or take a dance class with friends.

Regular physical activity will help you feel, move, and

look better. Whether your goal is to achieve and
NIH Publication No. 03-4031

March 2003

Weight-control

Information

Network

1 WIN WAY

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Toll-free number:

1-877-946-4627

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Email:

WIN@info.niddk.nih.gov

Internet: www.niddk.nih.gov/

health/nutrit/nutrit.htm

The Weight-control Information

Network (WIN) is a national service

of the National Institute of Diabetes

and Digestive and Kidney Diseases

of the National Institutes of Health,

which is the Federal Government’s

lead agency responsible for

biomedical research on nutrition

and obesity. Authorized by Congress

(Public Law 103-43), WIN provides

the general public, health

professionals, the media, and

Congress with up-to-date, sciencebased health information on weight

control, obesity, physical activity,

and related nutritional issues.

WIN answers inquiries, develops and

distributes publications, and works

closely with professional and patient

organizations and Government

agencies to coordinate resources

about weight control and related

issues.

Publications produced by WIN are

reviewed by both NIDDK scientists

and outside experts. This fact sheet

was also reviewed by Steven Blair,

P.E.D., President and CEO, Cooper

Institute, Dallas, TX.

This publication is not copyrighted. WIN

encourages users of this fact sheet to duplicate

and distribute as many copies as desired.

This fact sheet is also available at

www.niddk.nih.gov/health/nutrit/nutrit.htm.

National Institute of Diabetes and

Digestive and Kidney Diseases

maintain a healthy weight or improve your health, becoming physically

active is a step in the right direction. Take advantage of the health benefits

of physical activity and make it a part of your life.

Additional Reading from the

Weight-control Information Network (WIN)

■ Healthy Eating and Physical Activity Across Your Lifespan: Better

Health and You. NIH Publication No. 02-4992 (available in English and

Spanish)

■ Active at Any Size. NIH Publication No. 00-4352

■ Walking...A Step in the Right Direction. NIH Publication No. 01-4155

Additional Resources

American College of Sports Medicine (ACSM)

P.O. Box 1440

Indianapolis, IN 46206-1440

Phone: (317) 637-9200

www.acsm.org

National Strength and Conditioning Association (NSCA)

1955 N. Union Blvd.

Colorado Springs, CO 80909

Phone: (719) 632-6722

Toll Free: 1-800-815-6826

www.nsca-lift.org

President’s Council on Physical Fitness and Sports

Department W

200 Independence Avenue, SW

Room 738-H

Washington, DC 20201-0004

Phone: (202) 690-9000

www.fitness.gov

Shape Up America!

www.shapeup.org