A little exercise can bring significant weight-loss results
Sure, sweating in the gym isn’t fun for everyone, but exercise can promote weight loss and lead to healthier life.
And, there are ways to weave beneficial exercise into anyone’s life.
In fact, some health benefits appear if people exercise as little as 60-minutes each week. But, significant changes happen when someone tops two hours and 30 minutes of exercise in a week. And if you think about it, that’s not too much.
The U.S. government put out guidelines in 2008, pulling from a range of studies. The benefits of exercise was clear:
- Regular physical activity reduces the risk of a range of health problems.
- Some physical activity is better than none.
- There are greater gains as physical activity increases in intensity, frequency and duration.
- Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits happen with more physical activity.
- Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
- Everyone from children to older adults benefit from exercise.
While studies shows that physical activity helps people maintain a stable weight, defining exactly how much exercise a specific person needs is less clear.
In fact, many people need more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain their weight.
However, research does show that 150 minutes to 300 minutes, or about five hours, of exercise weekly can help someone stabilize his or her weight.
Simply walking at a pace of about 4 mph can not only promote a healthier weight, but also strengthen muscles.
Can’t block out time to go to the gym? Don’t worry, everyday chores can mean big weight-lost benefits
Here’s a weight-loss secret: you don’t have to get all of your exercise in at one time.
That’s right, the benefits of exercise add up throughout the course of a day. And, you can start slow, according to the National Heart, Lung, and Blood Institute.
Get going with 30 minutes of walking a day, three days a week. Then, work up to 45 minutes, or more. Shoot for five days a week at a brisk pace. That’s enough to burn 100 to 200 calories daily.
Everyone should target at least 30 minutes of moderate activity daily, and it doesn’t mean repetitious gym workouts. Even taking the stairs instead of the elevator can make a difference.
But what else might be considered moderate activity? Consider this guide:
- Washing and waxing a car for 45–60 minutes
- Washing windows or floors for 45–60 minutes
- Gardening for 30–45 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Raking leaves for 30 minutes
- Walking 2 miles in 30 minutes (15 min/mile)
- Shoveling snow for 15 minutes
- Stairwalking for 15 minutes
- Playing volleyball for 45–60 minutes
- Playing touch football for 45 minutes
- Walking 1.75 miles in 35 minutes (20 min/mile)
- Basketball (shooting baskets) for 30 minutes
- Bicycling 5 miles in 30 minutes
- Dancing fast (social) for 30 minutes
- Water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Basketball (playing game) for 15–20 minutes
- Bicycling 4 miles in 15 minutes
- Jumping rope for 15 minutes
- Running 1.5 miles in 15 minutes