This past weekend, it finally started feeling like Spring in Chicago and the streets were packed with active individuals enjoying the fresh air. Getting in physical activity for weight maintenance or weight loss is a vital part of overall health. Physical activity recommendations vary depending on the health goal of each individual.
The USDA Dietary Guidelines Recommend:
- At least 30 minutes of moderate-intensity physical activity, in addition to your usual activity, on most days of the week to reduce the risk of chronic disease in adulthood. The Dietary Guidelines also mention that greater health benefits can be reaped with a more intense program or one that is of longer duration.
- About 60 minutes of moderate- to vigorous-intensity activity most days of the week to help manage body weight and prevent gradual, unhealthy body-weight gain in adulthood.
- At least 60 to 90 minutes of moderate-intensity physical activity daily to sustain weight loss in adulthood.
The breakdown:
- If you want to maintain your weight aim for 30-60 minutes of moderate- to intensity activity most days of the week.
- If you want to lose weight aim for 60-90 minutes of moderate- to intensity activity most days of the week.
This amount of activity seems to baffle most Americans, but it you think about the amount of time we are inactive most of the day it makes sense. Most jobs, commutes, and daily activities don’t equal the amount of physical activity needed to reduce the risk of chronic disease in adulthood. For every hour, we sit a day we almost need ten minutes of physical activity to counteract our sedentary lifestyle.
This doesn’t mean that you have to go out and do 60 consecutive minutes of activity tomorrow! Those recommendations can be broken down into 10, 15, 20, or 30 minute bouts of activity. It is not important that you get the physical activity done in one chunk of time. It is important that you get it done. Period.
There are numerous ways you can get your exercise in. Here is a helpful chart showing the amount of calories burned per hour based on different activities:
| 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 | 533 | 664 | 796 |
| Aerobics, low impact | 365 | 455 | 545 |
| Aerobics, water | 402 | 501 | 600 |
| 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 or flag | 584 | 728 | 872 |
| Golfing, carrying clubs | 314 | 391 | 469 |
| Hiking | 438 | 546 | 654 |
| Ice skating | 511 | 637 | 763 |
| Racquetball | 511 | 637 | 763 |
| Resistance (weight) training | 365 | 455 | 545 |
| Rollerblading | 548 | 683 | 818 |
| Rope jumping | 861 | 1,074 | 1,286 |
| Rowing, stationary | 438 | 546 | 654 |
| Running, 5 mph | 606 | 755 | 905 |
| Running, 8 mph | 861 | 1,074 | 1,286 |
| Skiing, cross-country | 496 | 619 | 741 |
| Skiing, downhill | 314 | 391 | 469 |
| Skiing, water | 438 | 546 | 654 |
| Softball or baseball | 365 | 455 | 545 |
| Stair treadmill | 657 | 819 | 981 |
| Swimming, laps | 423 | 528 | 632 |
| Tae kwon do | 752 | 937 | 1,123 |
| Tai chi | 219 | 273 | 327 |
| Tennis, singles | 584 | 728 | 872 |
| Volleyball | 292 | 364 | 436 |
| Walking, 2 mph | 204 | 255 | 305 |
| Walking, 3.5 mph | 314 | 391 | 469 |
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
What are your favorite Spring activities?
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