- When you lose weight, doing more physical activity increases the number of calories your body uses as energy (it needs to burn more calories). The resulting calorie burning, combined with the reduction of your calorie consumption (by eating less), creates a caloric deficit that allows weight loss.
- Most of this weight loss occurs because of a decrease in your food intake. However, studies have shown that the only way to stabilize (so not to take back lost pounds thanks to the calorie deficit described above) remains to do regular physical activity.
- More importantly, regular activity (including routine sports) reduces the risk of developing cardiovascular disease and diabetes, in addition to lowering the risk of getting sick from weight loss.
Physical activities also help to:
- Keep the weight.
- Decrease the blood pressure.
- Lower the risk of developing type 2 diabetes, heart attacks, various forms of cancer.
- Reduce the pain caused by arthritis and associated disabilities.
- Reduce the risk of osteoporosis and falls.
- Decrease the symptoms of depression and anxiety.
How much physical activity do you need?
When it comes to weight management, the duration of activity varies from person to person. However, here are some basic recommendations to follow:
- To maintain your weight: Train up to 150 minutes of moderate-intensity aerobics, 75 minutes of vigorous aerobics activity, or an equivalent mix of both each week.Many in-depth studies have already shown that Physical activity can help you manage weight sustainably. However, the exact amount of activity required for this management is not accurate since it varies greatly from one individual to another. So you may need to do more than the equivalent of 150 minutes. average intensity activity per week to maintain your current weight.
- To lose weight and stabilize: you will need a greater amount of physical activity unless you adjust your diet too (by reducing the amount of calories consumed). Attaining a healthy weight and keeping it requires both a balanced diet and a routine of physical activities.
> What does moderate and vigorous mean?
- Intensity / Moderate pace: When you are doing an activity, if you can easily notice that your breathing is faster and your heart rate is higher, but you can still hold a conversation, it is a moderate intensity Examples include walking quickly (6 to 7 km / hr), light gardening (pushing a lawn mower), shoveling snow, playing actively with children, cycling at a leisurely pace, etc.
- Intensity / vigorous pace: your heart rate is increased significantly and you breathe too hard / fast to hold a conversation.You are examples: jogging / running, swimming, rollerblading fast, cross-country skiing , practice a competitive sport (football, basketball, rugby), jump rope, etc.