Lose Weight the Healthy Way

Get Physically Active

Physical activity is an important part of everyday life. One common misconception is that logging long hours at the gym or playing on a sports team are the only ways to be physically active. But in fact, physical activity includes daily tasks like walking, gardening, even doing chores around the house.

AICR's second expert report, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, found convincing evidence that physical activity of all types protects against cancer and also against weight gain (and therefore those cancers whose risk is raised by excess body fat). As a result, it is important to make physical activity a part of your daily routine.

AICR recommends that you be physically active every day – in any way – for 30 minutes or more.

Regular physical activity can help you:

• gain strength
• relieve stress
• boost self-esteem
• reduce anxiety
• sleep better
• feel more energetic

While being active can prevent weight gain, increasing the duration or intensity of physical activity can help promote weight loss. As fitness improves, aim for at least 60 minutes of moderate activity or 30 minutes of vigorous activity every day. As your level of physical activity increases, expect to see pounds gradually shed.

Use the chart below to see how many calories are burned during specific activities.

How many calories does physical activity use?

A 154-pound man (5’ 10”) will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning

Courtesy U.S. Department of Agriculture.

Read more about physical activity in our brochure Guidelines for Cancer Prevention.