Health Topics for Exercise and Fitness

Smoking Cessation

Fitness values of common activities

To lose fat, the body must burn more calories than it takes in. Physical activity is important for fat loss. Some people try to lose weight by dieting alone. One-third of the weight they lose can be muscle. When proper exercise is added, 100 percent of the weight loss comes from fat. Exercise builds muscle. Muscle burns fat for fuel when the body is at rest and during exercise. Exercise maintains permanent fat loss.

Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes. If you cannot take a 30-minute walk, try several 10-minute walks throughout the day. The more activity you get throughout the day, the more calories will be burned.

To lose one pound of fat, the body must burn 3500 calories. Walking a mile briskly burns about 100 calories. Permanent fat loss is a slow process. It takes time for the body to adapt to the metabolic changes that are brought about by appropriate habits of diet and exercise. The bathroom scale cannot tell the difference between water, muscle, or fat loss. Monitor your progress by taking body measurements each month, if possible.

Here are some common values of calories burned per hour for a 150 pound person doing the following activities:

• Sedentary: sleeping 70, standing 108, card playing 114, typing or office work 140.
• Moderate: ballroom dancing 210, horseback riding or light housework 246, volleyball 264, slow walking 300, tennis 312, golf 324, brisk walking 350.
• Vigorous activities: ice skating or roller skating at 9 mph 384, basketball or singles tennis 450, swimming 522, aerobic dancing 546, racquetball 588, race walking 600, bicycling 612, jogging 654, cross-country skiing 690.

Exercise speeds up metabolism. A faster metabolism burns more calories. So stay active. Make exercise fun and part of your lifestyle.

Always get a medical check-up before starting any exercise program. Work with a certified exercise leader to learn how to exercise safely.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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