Sixty-five percent of Americans are now overweight or obese. Obesity is increasing in every age and ethnicity, and in both genders. It now accounts for $123 billion in health care costs annually. Obesity is a chronic disease that involves a variety of physical factors as well as environmental, psychosocial, and cultural influences. Physical activity is one of three survival skills in managing obesity. It is necessary for weight control. Remember the word MOVE to assist you in increasing your activity.
Make physical activity a priority
It burns calories that would otherwise end up stored as fat. It also builds muscle. The less muscle you have, the less energy your body uses at rest and the easier it is to gain weight.
Organize exercise into your daily routine
Climb stairs instead of riding in an elevator. Get off public transportation a few stops early and walk the rest of the way. Lose your remote control. Get up to change channels on your television. Restructuring your day can add small "activity bits" that add up.
Vary your activity
Walk several days. Ride a bike. Go bowling or play tennis with friends rather than watch a movie. Changing your activity reduces boredom.
Establish realistic exercise goals
Select something you can do. Consider your current physical condition when selecting an activity. Select something you would like to do. Select a solo or social activity. If you are a social person, having others around can help motivate you. Track your progress.
The benefits of exercise are numerous. They include:
- Easier weight control
- Lowered risk of high blood pressure
- Improved sleep
- Stronger bones
- Lowered risk of diabetes
- Greater muscle mass
- Lowered risk of heart disease
- Improved quality of life
Activities and the calories they burn
| Activity |
Minutes |
Days/Week |
Pounds/Year* |
| Walk briskly part of the way to or from home or work |
10 |
5 |
4 |
| Use the stairs whenever possible |
5 |
5 |
2 |
| Take a brisk walk during lunch |
10 |
5 |
4 |
| Walk briskly to off-site business meetings |
10 |
5 |
4 |
| Ride a stationary bicycle while reading the paper or listening to music |
10 |
5 |
5 |
| Jump rope during television commercials |
10 |
5 |
5 |
| Clean up around the house |
15 |
3 |
2 |
| Bicycle to do errands or visit friends |
20 (round trip) |
1 |
2 |
| Play activity with your children |
15 |
7 |
7 |
| Go grocery shopping |
30 |
1 |
2 |
*Calculations are based on calorie expenditure for a 70 kg (154 lb) person. Weight loss might vary depending on initial weight and intensity of the activity.
Remember to MOVE to improve your health. If you wish to learn more about improving your physical activity, please ask your doctor or nurse.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 7/27/2005...#12399
