Basic Prinicples
1. Any physical activity is beneficial
2. Start with achievable goals and build toward guideline targets
3. Set realistic expectations about physcial activity and weight loss
4. Minimal weight loss occurs with physcial activity alone but physical activity is necessary for weight maintenance
5. Choose physcial activity
Physical Activity for Weight Loss
- Aerobic activity 150-300 minutes per week of moderate intensity or 75-100 minutes of vigorous intensity
- Resistance training should be incorporated two or more days per week to prevent muscle loss
Physical Activity For Weight Maintenance
- Increased physical activity may be needed during maintenance stage due to decreased metabolism secondary to weight loss
- Moderate intensity aerobic activity 300 minutes per week or vigorous intensity 150 minutes per week
- Resistance training should be incorporated two or more days per week to prevent muscle loss
Getting Started
- Low or no impact activities
- Balance training
- Training
- Increase frequency, intensity, time and type as tolerated
- Pick activities that you enjoy
Special Populations Require Specialized Programs
- Cardiac and lung diseaese
- Cancer
- Limited mobility