How Often Do You Need to Exercise to Maintain Normal Weight?

How Often Do You Need to Exercise to Maintain Normal Weight?

Doing exercises regularly has lots of benefits, including preventing a range of health problems, such as cancer, dementia, etc. It is also one of the most effective ways to maintain your weight. If you have tried hard to lose some kilograms, you probably want to know how often you need to exercise to maintain the achieved results. You will find the answer below.

General Guidelines

According to most guidelines, you should do moderate-intensity exercises for at least 150 minutes per week, which is the same as, for instance, doing such exercises for 30 minutes five times per week. It is very useful to enjoy a 30-minute walk every day, because it can help decrease the risk of sudden cardiac death and other health problems.

Moderate-intensity exercises are various physical activities, including gardening, dancing, brisk walking and others. You can choose something that you really enjoy and try to spare enough time for this every week. According to the HHS, you can also do vigorous-intensity exercises for 75 minutes every week, which also matches the minimal requirement for maintaining your health. Vigorous-intensity exercises are more intensive physical activities than those of moderate-intensity. They include hiking uphill, swimming, aerobics, bicycling, ditch digging, running, heavy shoveling and others.

Please note that everything written above is related to all people regardless their weight or BMI. If you are interested in achieving certain fitness results, you should read further.

How to Achieve Better Results?

If you have managed to lose some weight, you definitely want to maintain this result. Physical training is one of the ways to do it, but you surely want to know how much you need to exercise to maintain weight loss. Not only should you train every day, but you should do exercises of moderate to vigorous intensity for at least 45 minutes daily.

Several studies have proven that the longer you exercise (more than 45 minutes), the better results you can achieve in terms of weight maintenance and weight loss.

Another important fact that you should keep in mind is that doing exercises is useless for losing some weight if you consume lots of bad and fatty foods. That is why you should adjust your eating habits by preferring natural, healthy foods over junk products. Of course, if you have problems consuming only healthy products, you should still keep exercising, because this is how you can improve your health condition and manage a range of problems, such as type 2 diabetes, cardiovascular disease, cancers, dementia, etc., but no positive effects will be achieved in terms of weight loss or maintaining the results.

Most Important Fact to Remember

The most important that you should remember from everything mentioned above is that exercising and dieting are two things that can help you manage your weight, but using only one of them will not work for you. You should do exercises for at least 45 minutes or more every day and include healthy foods into your nutrition instead of useless products.