Everyday physical workout is vital for better health situations, and if you’re trying to lose weight or just want to maintain a healthy weight. When losing weight, more physical workout improves the number of calories your body utilizes for energy. The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.

Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain the weight loss is to be engaged in regular physical activity. Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

However physical exercise can help you Maintain weight, reduce high blood pressure, reduce the risk for type 2 diabetes, heart attack, stroke, and several forms of cancer, reduce arthritis pain and associated disability, reduce the risk for osteoporosis and falls and reduce symptoms of depression and anxiety.

How much?

Well, it vastly different for every individual but below are excepted or average time for everyone should at least however it differ by your fitness level and weight

To maintain

  • Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity (You may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight).
  • 75 minutes of vigorous-intensity aerobic activity

To lose

You will need a high amount of physical activity unless you also adjust your diet and reduce the number of calories you’re eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.



  • Walking briskly (a 15-minute mile).
  • Light yard work (raking/bagging leaves or using a lawnmower).
  • Light snow shoveling.
  • Actively playing with children.
  • Biking at a casual pace
  • Jogging/running.
  • Swimming laps.
  • Rollerblading/inline skating at a brisk pace.
  • Cross-country skiing.
  • Most competitive sports (football, basketball, or soccer).
  • Jumping rope.
Exercise                                                                   calories ((30minutes))
Hiking                                                                      185
Running/jogging (5 mph)                                          295
Bicycling (>10 mph)                                                 295
Bicycling (<10 mph)                                                 145
Stretching                                                                90
Walking (3.5 mph)                                                    14
Heavy yard work (chopping wood                              220