25
Physical Activity Recommendations to Maintain Health
and Manage Weight
➤ To maintain and improve health, aim for at least 150 minutes of
physical activity per week.
• Aim to increase physical activity (i.e., NEAT or exercise activity
thermogenesis [EAT]) throughout the day and reduce sedentary
time. Any form of movement is preferable to a lack of movement.
• Strive to achieve a minimum of 5,000 steps per day, as engaging in
fewer than 5000 steps is considered a sedentary lifestyle. A greater
number of steps per day (i.e., ≥10,000 steps per day) is associated
with greater weight reduction among patients with obesity.
➤ To prevent weight gain, it is recommended to engage in a minimum
of 150 to 250 minutes of moderate-intensity physical activity or
75 to 150 minutes of vigorous-intensity physical activity each
week, corresponding to an energy expenditure of 1200 to 2500
kilocalories per week.
➤ To promote clinically significant weight loss, it is recommended to
engage in 225 to 420 minutes of physical activity per week.
• Weight loss is influenced by a dose-response relationship with the
amount of physical activity.
▶ <150 minutes per week = none to minimal weight loss
▶ 150–225 minutes per week = moderate weight loss (i.e., 2–3 kg)
▶ 225–420 minutes per week = clinically signif icant weight loss (i.e.,
5–7.5 kg)
• Incorporating modest caloric restriction alongside aerobic physical
activity promotes weight loss, whereas severe caloric restriction
does not yield the same benef its.
➤ To mitigate the risk of weight gain following weight loss, it is
recommended to engage in 200–300 minutes of physical activity
per week.
• To enhance strength, functionality, and overall health, it is
advisable to engage in resistance training at least twice a week.
• To reduce f railty and falls in older individuals, balance training is
recommended.
➤ To ensure safety and compliance, select physical activities
that align with current fitness level, and progressively increase
the intensity and duration of activities over time to meet the
aforementioned recommendations.
• Inactive individuals should begin with low-intensity activity and
gradually increase f requency and duration.
➤ It is unclear if shorter bouts under 10 minutes are as effective as longer
ones with the same energy expenditure. Consistent weekly physical
activity supports long-term engagement, though evidence on the
effect of daily exercise timing on weight and adiposity is mixed.
