Physical Activity and Weight Loss
Physical Activity and Weight Loss
“At one time, I weighed over 300 pounds…I didn’t know it, but I was headed down a dark path. I began learning about the risks of being overweight and sedentary. I didn’t want to get diabetes, so I stopped drinking sugary drinks and alcohol. I started eating more fruits and vegetables, walking, and doing strength training. It was tough at first. Eventually, I began to lose weight and look and feel better about myself. I finally lost 100 pounds. Now, I can walk 3 miles in an hour.”
Joseph Talley, Diné and Pueblo
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- Improve blood sugar
- Prevent diabetes
- Lower blood pressure
- Decrease heart disease risk
- Manage sleep apnea
- Ease joint pain and slow joint damage
What Activities Can Help with Weight Loss?
Aerobic Exercise
Uses large muscle groups repeatedly for longer periods.
Burns the most calories when done at a moderate to vigorous level.
Start at a light or moderate level. Increase to more vigorous activities when cleared by your provider.
Resistance Exercise
Uses weights, exercise bands, or body weight to provide resistance.
Include resistance exercises at least 2 to 3 days a week. See Increasing Muscle Strength for information.
Casual Activity
Includes light intensity physical activities such as:
- Doing laundry
- Removing trash
- Gardening
- Yard work
- Taking the stairs
- Cleaning
Add more movement to your day to contribute to weight loss.
How Much Physical Activity is Needed to Lose Weight?
Tips to Add More Physical Activity to Your Day
- Walk for 20 minutes before or after dinner.
- Use a pedometer, smart watch, or smartphone to track your steps. See Track Your Steps.
- Break up sitting time by doing something active or walking for 3-5 minutes every hour.
- Find exercise classes in your area.
Joe made a decision to start a health journey to get stronger and reduce his risk of diabetes by finding a path to weight loss. You, too, can start on a journey that can help you lose weight, get stronger, and engage in activities you enjoy, such as traditional events, ceremonies, and dances.
