Staying Active

"Healthy eating and regular physical activity may help you control your weight. However, research shows that even if you can’t lose weight or maintain your weight loss, you still can enjoy important health benefits from regular physical activity. Physical activity also can be a lot of fun if you do activities you enjoy and are active with other people. Being active with others may give you a chance to meet new people or spend more time with family and friends. You also may inspire and motivate one another to get and stay active.

Research strongly shows that physical activity is safe for pretty much everyone. The health benefits of physical activity far outweigh the risks.

Why should I be active?

Being active may help you live longer and protect you from developing serious health problems, such as type 2 diabetes, heart disease, stroke, and certain types of cancer . Regular physical activity is linked to many health benefits, such as

  • lower blood pressure and blood glucose, or blood sugar
  • healthy bones, muscles, and joints
  • a strong heart and lungs
  • better sleep at night and improved mood

The Physical Activity Guidelines for Americans define regular physical activity as at least 2½ hours a week of moderate-intensity activity, such as brisk walking. Brisk walking is a pace of 3 miles per hour or faster. A moderate-intensity activity makes you breathe harder but does not overwork or overheat you.

You may reach this goal by starting with 10 minutes of activity 3 days per week, and working up to 30 minutes a day 5 days a week. If you do even more activity, you may gain even more health benefits."

https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size