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Physical Activityand Weight ControlWINU.S. Department of Healthand Human ServicesNATIONAL INSTITUTES OF HEALTHWeight-control Information NetworkPhysical activity is important for physical health, emotionalwell-being, and achieving a healthy weight. Physical activity mayhelp you control your weight by using excess calories that wouldotherwise be stored as fat. Most foods and many beverages you eatand drink contain calories, and everything you do uses calories. Thisincludes sleeping, breathing, digesting food, and moving around.Balancing the calories you eat with the calories you use throughphysical activity may help you maintain your current weight.Regular physicalactivity mayhelp you reachand maintain ahealthy weight.Being physicallyactive mayalso make youmore energetic,improve yourmood, andCalories in Food Calories Used Weight Gainreduce the riskCalories in Food Calories Used Weight Lossof developingCalories in Food Calories Used Weight Controlsome chronicHow much physical activity do I need forgeneral health?Experts recommend at least 150 minutes (2 hours and 30 minutes)of moderate-intensity physical activity, or 75 minutes (1 hour and15 minutes) of vigorous-intensity aerobic physical activity per week.This amount of physical activity may reduce your risk for somechronic diseases. Aerobic physical activities make your heart beatfaster for a sustained period of time.diseases.

Examplesof moderateintensityactivity include: brisk walking general gardening water aerobicsExamplesof vigorousintensityactivity include: bicycling (at least 10miles per hour) heavy gardening jogging or running racewalking rock climbing swimming laps training to run a 10Kfor charityThey also require your body to use more oxygen. Examplesinclude bicycling, dancing, and walking.You do not need to do all of your exercise at once to be physicallyactive. In fact, experts recommend spreading physical activitythroughout the week. You may break up your activity into shorter segments of 10minutes or more. Moderate- or vigorous-intensity physical activities that lastfor at least 10 minutes count toward meeting the weeklyrecommendation.How much physical activity do I need to controlmy weight?People need different amounts of physical activity to lose andcontrol weight. You may find that you need to do more or lessthan others.The amount of activity needed for weight loss may differgreatly between people. Some people who are not very activemay be able to achieve and maintain a healthy weight by doingthe minimum amount of activity recommended by experts.However, many adults need to do more activity to control theirweight. Some adults need 300 minutes (5 hours) or more ofmoderate-intensity aerobic physical activity, or 150 minutesof vigorous-intensity aerobic physical activity, per week. These adults should build up to this level of activity, addingtime each week until they reach their goal.In order to maintain a healthy weight after weight loss, adultsmay need to further increase their physical activity. Studiesshow that physical activity is very important to successfullong-term weight control.

How can my eating habits help me achieve ahealthy weight?The number of calories you eat is important. In addition to beingphysically active, all adults should follow a healthy eating plan.Try to consume fewer calories than you burn each day. Rememberthat your weight may be affected by the balance of “calories-in”and “calories-out.”You may wish to speak with your health care provider, a fitnessspecialist, or a registered dietitian about the amount of activityand calories suitable for you.You can also use the “MyPyramid” educational tool from the U.S.Department of Agriculture to find out how much activity andhow many calories you need. The MyPyramid website includestwo additional tools—MyPyramid Tracker and MyPyramidMeal Planner—that allow users to enter information such asage, gender, weight, and current activity level to determine apersonalized physical activity and eating plan. The website alsoprovides information related to physical activity and nutrition.It is available at http://www.mypyramid.gov.Becoming Physically ActiveHealth Benefitsof PhysicalActivityRegular physicalactivity may help youcontrol your weight,and it may also help: If you have been inactive for a while, start slowly and work upto at least 150 minutes per week at a pace that is comfortable foryou. Remember that you may build up activity over the course ofthe day in sessions of 10 minutes or more if you are unable to beactive for longer periods. For example, whether you take three10-minute walks or one 30-minute walk, you will achieve thesame health benefits.If you want to lose weight, you may need to do more than150 minutes of moderate-intensity aerobic activity per week.Remember that you can be active in several shorter sessions,and that your daily activities count toward calories used. Build strong muscles,bones, and joints. Improve flexibility. Increase energy levels. Physical activity may include structured activities such as walking,jogging, strength training, or sports. It may also include dailyactivities such as household chores, yard work, or walking thedog. Pick a combination of structured and daily activities that fitsyour schedule.Reduce your riskfor type 2 diabetes,high blood pressureand cholesterol, heartdisease, osteoporosis,arthritis, and somecancers.Improve mood andsense of well-being.

Aerobic ActivityGet started!Here are some ideas tohelp you get started: Take a brisk walkaround the block withfamily, friends, orcoworkers.Walk up the stairsinstead of taking theelevator when it is safeto do so.Mow the lawn.Take an activity breakat work or home. Getup, stretch, and walkaround.Park your car fartheraway from entrancesof stores, movietheaters, or your home,and walk the extradistance when it issafe to do so.Take a beginner’s levellow-impact aerobics orstep class.One way to meet your physical activity goals is by participating inaerobic activities. Aerobic exercise includes any activity that makesyou breathe hard and increases your heart rate for a sustainedperiod of time.Common aerobic activities include: brisk walking cycling dancing playing basketball running swimmingExperts recommend moderate- to vigorous-intensity exercise.Moderate-intensity aerobic activity may make you breathe harderand make it more difficult to talk, but you should still be able tocarry on a conversation. If you are just beginning, slowly work upto moving at a moderate-intensity pace.Strength TrainingMuscle-strengthening activities also provide health benefits. Expertsrecommend that adults do muscle-strengthening activities on 2 ormore days per week in addition to meeting recommendations foraerobic physical activity.However, muscle-strengthening activities can provide anotherway for you to meet the recommended aerobic physical activityeach week. Moderate- to vigorous-intensity muscle-strengtheningactivities count toward the weekly physical activity recommendationif they involve one or more of the major muscle groups, such asthose in the legs, hips, back, chest, abdomen, shoulders, or arms.Strength training will help you: Burn extra calories. Build strong muscles, bones, and joints. Improve how your body works and moves.Experts recommend 1 full day of rest between workouts to allowyour muscles to recover.

If you are new to strength training or physical activity in general,consider hiring a certified personal trainer who can create aprogram that is fun and safe, and will help you meet your physicalactivity goals. A personal trainer who has a degree in exercisephysiology or is certified through a national certification program,such as the American College of Sports Medicine or NationalStrength and Conditioning Association, may be able to help youreach your physical activity goals. You may need to contact yourhealth insurer to make sure such services are covered by your plan.Mind and Body ExerciseIn addition to aerobic activity and strength training, you maywish to include other forms of exercise in your physical activityprogram. Alternatives to traditional exercise provide variety andfun. They may also help reduce stress, increase muscular strengthand flexibility, and increase energy levels. Examples of theseexercises include yoga, Pilates, and tai chi.Tips for a Safe and Successful Physical Activity Program Check with your health care provider. If you have a chronichealth problem such as obesity, diabetes, heart disease, or highblood pressure, ask your health care provider about what typeand amount of physical activity is right for you. Start slowly. Add more physical activity into your dailyroutine and gradually work up to 150 minutes (2 hours and30 minutes) of moderate-intensity physical activity per week toimprove health. For additional health benefits, you may chooseto work up to 300 minutes (5 hours) of moderate-intensityphysical activity, or 150 minutes of vigorous-intensity physicalactivity, per week. Set goals. Set both short-term and long-term goals to keepmotivated. Set rewards. Celebrate every success—you earned it! Track progress. Keep an activity log to track your progress.Note when you worked out, what activity you did, how longyou did the activity, and how you felt during your workout.Also, record the days that you did not work out and what mayhave caused you to change your routine. Keep moving!Move at your own pacewhile you enjoy someof these activities: aerobic exercise classes(step aerobics, kickboxing, high- orlow-impact aerobics) bicycling brisk walking dancing (squaredancing, salsa, Africandance, swing)joggingplaying sports (tennis,basketball, soccer)swimming

Get strong!Build strong musclesand bones withstrengtheningexercises. Try: Lifting free weights orusing weight machines. Think variety. Choose a variety of physical activities to helpyou meet your goals, prevent boredom, and keep your mindand body challenged. Be comfortable. Wear comfortable shoes and clothes that areappropriate to the activity you will be doing. Slow down if you feel out of breath.The “Talk Test” is an easy way to monitor your physicalactivity intensity.nUsing resistance bands.Using stability ormedicine balls.nDoing push-ups andabdominal crunches.nYou should be able to talk during your activity, withoutgasping for breath.When talking becomes difficult, your activity may be toohard.If talking becomes difficult for you while exercising, slowdown until you are able to talk comfortably again. Listen to your body. Stop exercising and consult your healthcare provider if you feel chest discomfort or pain, dizziness,severe headache, or other unusual symptoms while you workout. If pain does not go away, get medical help right away. Ifyou are feeling fatigued or sick, take time off from your routineto rest. You can ease back into your program when you startfeeling better. Eat nutritious foods. Choose a variety of nutritious foodsevery day, such as whole-grain breads and cereals, lean meats,low-fat or fat-free milk and milk products, and a variety offruits and vegetables, like apples, berries, carrots, and kale.Remember that your health and weight depend on both youreating plan and physical activity level. Healthful foods will giveyou the energy you need to be active. Get support. Encourage your family and friends to supportyou and join you in your activity. Form walking groups withcoworkers, play with your children outside, or take a danceclass with friends.Regular physical activity may help you feel and move better.Whether your goal is to achieve and maintain a healthy weight orimprove your health, becoming physically active is a step in theright direction. It is never too early or too late to make physicalactivity a part of your life!

Additional Reading From the Weight-controlInformation Network (WIN)It is never tooActive at Any Size. National Institutes of Health (NIH)Publication No. tive.htmearly or tooHealthy Eating and Physical Activity Across Your Lifespan: BetterHealth and You. NIH Publication No. 08–4992 (available inEnglish and /better health.htmphysical activityChanging Your Habits: Steps to Better Health. NIH PublicationNo. anging-habits.htmWalking.A Step in the Right Direction. NIH Publication ions/walking.htmWeight Loss for Life. NIH Publication No. s/for life.htmAdditional ResourcesAmerican College of Sports MedicineP.O. Box 1440Indianapolis, IN 46206–1440Phone: (317) 637–9200http://www.acsm.orgNational Strength and Conditioning Association1955 N. Union BoulevardColorado Springs, CO 80909Phone: (719) 632–6722Toll-free: 1–800–815–6826http://www.nsca-lift.org late to makea part of yourlife!

The President’s Council on Physical Fitness and SportsDepartment W200 Independence Avenue, SW Room 738–HWashington, DC 20201–0004Phone: (202) 690–9000http://www.fitness.govWebsitesAmerican Heart AssociationMyStart! ?identifier 3053103National Heart, Lung, and Blood InstituteAim for a Healthy /obesity/lose wtNational Institutes of HealthWe Can! (Ways to Enhance Children’sActivity & eart/obesity/wecan/index.htmShape Up America!http://www.shapeup.orgU.S. Department of Agriculture (USDA)MyPyramidhttp://www.mypyramid.govMyPyramid for mid Tracker and MyPyramid Menu Plannerhttp://www.mypyramidtracker.gov andhttp://www.mypyramidtracker.gov/planner

U.S. Department of Health and Human Services2008 Physical Activity Guidelines for Americans.October alth.gov/PAGuidelinesInclusion of resources is for information only and does notimply endorsement by NIDDK or WIN.1 WIN WayBethesda, MD 20892–3665Phone:(202) 828–1025Toll-free number:1–877–946–4627FAX: (202) 828–1028Email: k.nih.govThe Weight-control InformationNetwork (WIN) is a nationalinformation service ofthe National Institute ofDiabetes and Digestive andKidney Diseases (NIDDK)of the National Institutes ofHealth, which is the FederalGovernment’s lead agencyresponsible for biomedicalresearch on nutrition andobesity. Authorized by Congress(Public Law 103-43), WINprovides the general public,health professionals, the media,and Congress with up-to-date,science-based health informationon weight control, obesity,physical activity, and relatednutritional issues.Publications produced byWIN are reviewed by bothNIDDK scientists and outsideexperts. This fact sheet was alsoreviewed by Steven Blair, P.E.D.,Professor, Department ofExercise Science, Arnold Schoolof Public Health, University ofSouth Carolina.This publication is not copyrighted.WIN encourages users of this fact sheetto duplicate and distribute as manycopies as desired.NIH Publication Number No. 03–4031Updated March 2010This fact sheet is also available athttp://www.win.niddk.nih.gov.

Week 4 Results!week #4 hTeam number team average % weight loss4‐check us out!‐3.82%2‐WEIGH cool!‐3.29%3‐2.45%12‐2.18%8‐Downsize me‐2.10%7‐Want2Bthin‐1.70%10‐ Team TNT‐1.49%11‐Lose to WIN‐1.49%1‐ From Fat to Flat‐0.52%9‐Take it all off‐0.47%5‐ Weightin to WIN‐0.38%6‐Las Flacas1.09%total pounds lost1st2nd3rd4th5th6th7th8th9th10thWEEK 3 individual leaders!Elaine Armstrong‐7.47%Cheryl Delson‐6.17%Peggy Richardson‐5.42%Juan Gonzalez‐4.89%Sandra Brown‐3.85%Patti Rodriguez‐3.66%Heather Schmidt‐3.66%Adriana Velezco‐sanchez ‐3.48%Janien Lau‐Thompson‐3.41%Ana Toledo‐3.33%‐161.20Remember if you don’t weigh‐in your weight is entered as your starting weight, so be sure to weigh in every week!No Time to Exercise?EXERCISE AT YOUR DESK!Even when you cannot go outside to exercise you can still beexercising while you are working! Check out the attached documentto learn some easy exercises you can do while you tines.com/officeworkout.html

Office Workout - Exercises you can do at workOffice ExerciseIf you have trouble staying fit at work, these office exercises are a great way to keep your body moving right at yourdesk. The moves here involving stretching and strengthening your body, all within the comfort of your office chair.This workout doesn't take the place of traditional strength training, but offers you a way to keep your blood moving ifyou can't get away from your desk.PrecautionsSee your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chairyou use is stable. If you have wheels, push it against a wall to make sure it won't roll away.Equipment NeededA chair and a water bottle or light-medium dumbbell.Click on the pictures for closer lookStretches for Your Wrists and ArmsWrist Stretch: Extend arm in front, palm up and grabthe fingers with other hand. Gently pull the fingerstowards you to stretch the forearm, holding for 20-30seconds. Repeat on the other side.Wrist & Forearm: Press hands together in front ofchest, elbows bent and parallel to the floor. Gently bendwrists to the right and left for 10 reps.Lower Back Stretch: Sit tall and place the left armbehind left hip. Gently twist to the left, using the righthand to deepen the stretch, holding for 20-30 seconds.Repeat on the other side.Lower Body ExercisesHip Flexion: Sit tall with the abs in and lift the left footoff the floor a few inches, knee bent. Hold for 2 seconds,lower and repeat for 16 reps. Repeat on the other side.Leg Extension: Sit tall with the abs in and extend theleft leg until it's level with hip, squeezing the quadriceps.Hold for 2 seconds, lower and repeat for 16 reps. Repeaton the other side.Inner Thigh: Place towel, firm water bottle or an emptycoffee cup between the knees as you sit up tall with theabs in. Squeeze the bottle or cup, release halfway andsqueeze again, completing 16 reps of slow pulses.Chair ExercisesChair Squat: While sitting, lift up until your hips arejust hovering over the chair, arms out for balance. Holdfor 2-3 seconds, stand all the way up and repeat for 16reps.Dips: Make

your daily routine as if it is an important appointment. Find a workout partner, or better yet, come and workout with us on Wednesday mornings! place Team number team average % weight loss 1st 8‐Downsize m