Being active is so important to maintain health and especially for weight loss and long term maintenance – after weight lost. When your body burns more calories than it consumes, it loses weight. It’s really that simple!
A pound of fat is 3500 calories. If your goal is weight loss, you can burn 500 calories per day and lose 1 pound of fat (500 x 7 days = 3500). However, combined with cutting calories, you will be sure to see greater weight loss results.
For most healthy adults, the Department of Health and Human Services recommends:
- At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week.
- Strength training exercises at least twice a week.
As a general goal, include at least 30 minutes of physical activity in your daily routine. If your goal is to lose weight or maintain weight loss, you may need to increase the intensity of your activity even more.
Here are some activity calories per hour. Do yourself a favor: Choose something that is fun. When you love it, you will do it.
| Activity (1-hour duration) | Weight of person and calories burned | ||
|---|---|---|---|
| 160 pounds (73 kilograms) | 200 pounds (91 kilograms) | 240 pounds (109 kilograms) | |
| Aerobics, high impact | 511 | 637 | 763 |
| Aerobics, low impact | 365 | 455 | 545 |
| Aerobics, water | 292 | 364 | 436 |
| Backpacking | 511 | 637 | 763 |
| Basketball game | 584 | 728 | 872 |
| Bicycling, < 10 mph, leisure | 292 | 364 | 436 |
| Bowling | 219 | 273 | 327 |
| Canoeing | 256 | 319 | 382 |
| Dancing, ballroom | 219 | 273 | 327 |
| Football, touch, flag, general | 584 | 728 | 872 |
| Golfing, carrying clubs | 329 | 410 | 491 |
| Hiking | 438 | 546 | 654 |
| Ice skating | 511 | 637 | 763 |
| Jogging, 5 mph | 584 | 728 | 872 |
| Racquetball, casual, general | 511 | 637 | 763 |
| Rollerblading | 913 | 1,138 | 1,363 |
| Rope jumping | 730 | 910 | 1,090 |
| Rowing, stationary | 511 | 637 | 763 |
| Running, 8 mph | 986 | 1,229 | 1,472 |
| Skiing, cross-country | 511 | 637 | 763 |
| Skiing, downhill | 365 | 455 | 545 |
| Skiing, water | 438 | 546 | 654 |
| Softball or baseball | 365 | 455 | 545 |
| Stair treadmill | 657 | 819 | 981 |
| Swimming, laps | 511 | 637 | 763 |
| Tae kwon do | 730 | 910 | 1,090 |
| Tai chi | 292 | 364 | 436 |
| Tennis, singles | 584 | 728 | 872 |
| Volleyball | 292 | 364 | 436 |
| Walking, 2 mph | 183 | 228 | 273 |
| Walking, 3.5 mph | 277 | 346 | 414 |
| Weightlifting, free weight, Nautilus or universal type | 219 | 273 | 327 |
Adapted from: Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine & Science in Sports & Exercise. 2000;32(suppl):S498.
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