9
Exercise and Physical Activity
easurable: Can you measure this goal
against a baseline? M
R
ealistic: Do you have realistic and
honest expectations of yourself with your
time, body and likes/dislikes?
• There are about 2,000 steps in a mile.
• It is recommended you get 10,000 steps per day.
• One hour of power yoga burns approximately 300 calories.
• The average person burns 1.3 calories while laughing.
• Exercise, no matter the level, can lead to a more effective
cardiovascular system and a lower risk of heart disease.
• Physical activity can help prevent or manage type 2 diabetes.
Calories Burned per 30 Minutes of Activity
160 pounds 200 pounds 240 pounds 280 pounds
320 cal. 400 cal. 480 cal. 560 cal.
144 cal. 180 cal. 216 cal. 252 cal.
160 cal. 200 cal. 240 cal. 280 cal.
www.ObesityAction.org
Combining a physical activity plan
with your nutritional plan is key in
reaching your weight-loss goals.
Increasing your physical activity will
help you feel better and give you
more energy. No matter what
exercise you choose, make sure your
goals are SMART.
Gone are the days of using a stopwatch to
track lap times or a clip-on pedometer to count
your steps. Today, a wide variety of tech
devices, apps and programs are available to
help you lose weight and improve your health.
From wearable wrist bands and smart watches
that track your heart rate, activity and sleeping
pattern to downloadable apps designed to help
you manage your diet or encourage you to
stand once an hour. The choices are nearly
endless. There is even an app that will count
the calories on your plate just by taking a
picture of your food.
Activity
A
Bicycling
Gardening
Golf (no cart)
Housework
Walking (15 minute mile) 160 cal. 200 cal. 240 cal. 280 cal.
144 cal. 180 cal. 216 cal. 262 cal.
Physical
Activity
Facts
Tech Corner
: Pick one specific behavior to
modify per goal. S
ttainable or Action-based
behaviors: Is the goal attainable?
Use action words when writing goals. For
example: “I can take a walk each night after
dinner” or “I will drink one less can of soda
each day.”
imely: Is your timeline for modifications
reasonable and manageable? T
/www.ObesityAction.org