Regular physical activity is essential to the maintenance of a healthy weight and reduces risk for the development of a number of chronic diseases. Thirty (30) minutes of at least moderate physical activity on most days provides important short- and long-term health benefits for adults and up to 60 minutes of at least moderate-intensity physical activity might be needed to avoid unhealthy weight gain. The amount of physical activity that weight-reduced adults need to avoid weight regain is estimated to be from 60 to 90 minutes daily at moderate intensity. Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.

Moderate physical activities—any activity that burns 3.5 to 7 calories per minute (kcal/min)* and results in achieving 60 to 73 percent of the peak heart rate. A person should feel some exertion but should be able to carry on a conversation comfortably during the activity.

Vigorous physical activity provides greater benefits for physical fitness than does moderate physical activity and burns calories more rapidly per unit of time.

Vigorous physical activities—any activity that burns more than 7 kcal/ min* and results in achieving 74 to 88 percent of your peak heart rate. Vigorous-intensity physical activity is intense enough to represent a substantial challenge to an individual and results in a significant increase in heart and breathing rate.

* For a 154-lb individual, calories burned per minute will be higher for persons who weigh more than 154 lbs and lower for persons who weigh less than 154 lbs.

DISCLAIMER
The information contained on CDHA's Healthy Eating and Physical Activity For A Lifetime website is provided for educational and informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any of the information or recommendations or undertaking any exercise program or diet regimen, you should consult your physician.