How Much Activity Do You Need on the Total Body Diet? - dummies

How Much Activity Do You Need on the Total Body Diet?

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

Activity plays a large role in maintaining your total body wellness. The Physical Activity Guidelines for Americans recommends that adults move more — to the tune of at least 150 minutes of moderate-intensity physical activity per week.

How you schedule your activity is up to you. You may choose to do 30 minutes five times per week or 50 minutes three times per week — but spreading it out over the course of the week is preferable. With America’s increasingly sedentary lifestyle, it’s vital to make a conscious effort to move daily. Even ten-minute increments throughout the day will work wonders!

If you don’t do any regular activity now, start slowly and increase the amount and intensity gradually.

There are two types of activity, according to the Physical Activity Guidelines for Americans:

  • Baseline or lifestyle activity: Light-intensity activity of daily life like standing, walking slowly, and lifting lightweight objects. You’re considered inactive if this is all you do.

  • Health-enhancing physical activity: Goes over and above the basic activities of daily living and can improve your health.

You can make activity fun and do what you enjoy! You might enjoy brisk walking, running, jumping rope, cycling, dancing, lifting weights, climbing, swimming, or yoga.