Get active daily!

Being active is an important part of any weight-loss or weight-maintenance programme. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you increase weight loss.

Even though diet may have a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.

For most healthy adults, the American Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You can also do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.

• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.

As a general goal, aim for at least 30 minutes of physical activity every day.

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