How Much Physical Activity Needed?

When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow: -

Workout Routines

Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It is possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

To Lose Weight and Keep It Off.

You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you are eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.

Meaning of Moderate and Vigorous Intensity

Moderate While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation; it's probably moderately intense. Examples include:-
Walking briskly (a 15-minute mile).
Biking at a casual pace.
Actively playing with children.
Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it is probably vigorously intense. Examples include:-
Jogging/running.
Swimming.
Most competitive sports (football, basketball, or squash etc)
Jumping rope