Managing Your Weight with Exercise

People who are trying to lose weight often focus on the foods they eat and the calories they consume. While this is important, exercise is also an important part of a weight loss program. Regular physical activity helps you control your weight by burning excess calories that would otherwise end up being stored as fat. Your body weight is regulated by the total number of calories you consume and use each day. Balancing the calories you use up through physical activity with the number of calories you consume will help you manage your weight.

Keep these simple rules of weight management in mind:

Physical activity can do much more than help you control your weight. Regular physical activity can help lower your chances of developing heart disease, certain forms of cancer, diabetes, high blood pressure, obesity, and osteoporosis, just to name a few. It can also help improve your mood and enhance the way that you feel about yourself. It may also help combat stress and depression.

How much exercise do you need?

You should try to engage in moderate or vigorous aerobic exercise, such as walking, for 45 to 60 minutes several days a week. You should also try to exercise at 60 to 80% of your maximal heart rate (220 minus your age is the maximal). If you haven't been physically active for an extended period of time, you should begin exercising in 15 minute increments. As your strength and endurance improve, you can gradually increase your time.

• Walking briskly (about 3-1/2 miles per hour)
• Hiking
• Gardening/yard work
• Cycling (less that 10 miles per hour)
• Weight training (general light workout)

Vigorous physical activities include:

• Running/jogging
• Cycling (more than 10 miles per hour)
• Swimming (laps)
• Aerobics
• Weight lifting (vigorous effort)

Source : http://www.quakeroats.com/quaker-for-health-care-professionals/content/weight-management/managing-your-weight-with-exercise.aspx