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TOP 10 TAKEAWAY MESSAGES:
Obesity and Physical Activity
1. Routine physical activity may improve body composition.
2. Moderate intensity activity for 150 minutes a week can modestly
help with weight loss and prevent weight gain. Increasing this
to 250 or more minutes a week can lead to clinically significant
weight loss and weight maintenance.
3. Routine physical activity may improve adiposopathic endocrine
and immune body processes.
4. Physical activity may improve metabolic, musculoskeletal,
cardiovascular, pulmonary, mental, sexual, and cognitive health.
5. Dynamic training promotes weight loss and may help prevent
weight gain or regain.
6. Resistance training may improve body composition, prevent
muscle loss during weight loss, and increase resting energy
expenditure.
7. Less than 5000 steps per day is considered sedentary; >10,000
steps per day is considered active.
8. A common physical exercise prescription (FITTE) includes
Frequency, Intensity, Time spent, Type, and Enjoyment.
9. Metabolic equivalent tasks (METS) are used to assess the
intensity of physical exercise, with one MET equal to the amount
of energy expended for one minute while lying down at rest
[equal to 3.5 milliliters of oxygen consumption per kilogram of
bodyweight per minute (3.5 ml/kg/min)] . Standing = 2 METS;
walking 4 miles per hour = 4 METS; running 10 miles per hour = 16
METS.
10. Progress can be measured through tracking activity patterns
over time via various activity logs or can be measured by using a
reliable technique to measure body composition.
