Physical Activity Guidelines for Weight Loss & Weight Maintenance

I have re-read all relevant research articles and searched for new research concerning the current physical activity benefits for health, strength, longevity, weight loss, weight maintenance, and reduction of pain. As many of you know, everything I teach is based on research. Not what is trendy or my personal opinion, but what peer reviewed research studies point to.

 I am huge advocate of the National Guidelines of Physical Activity for Health. These guidelines are based on hundreds of well researched studies. Most of the recommendations are the same all around the world. The Canadian Society for Exercise Physiology (CSEP) is the Canadian equivalent of the US gold standard’s American College of Sports Medicine (ACSM). Both advise that at minimum we need 150 minutes of weekly moderate cardiovascular activity (with a heart rate that is at least 50% of our maximum) along with 2-3 weekly resistance training workouts to help us live longer, reduce chances of developing certain cancers, diabetes, and heart disease, as well as, reducing chronic pain and depression (Tremblay et al., 2011). I am always so AMAZED with this research!

With as little as 22 minutes of daily exercise we can take charge of our health!  

Moderate intensity exercise, such as walking 30 to 60 minutes most days of the week, will rapidly improve cardiorespiratory fitness and have positive effects on cardiovascular risk factors such as hypertension, elevated blood glucose, and dyslipidemia (high cholesterol and triglycerides levels) (Higgins & Higgins, 2016). Aerobic exercise and resistance training also reduce chronic inflammation, which is a strong indicator of future disease (Higgins & Higgins, 2016).

If you are interested to learn more about the National Physical Activity Guidelines for Health, I have written two articles on it here and here. 

Many clients come to me with more challenging health and fitness goals that require an increased amount of movement than the Physical Activity Guidelines for Health minimums. They have goals to lose or maintain weight, increase lean muscle mass, and/or heal a chronic pain or injury. For these types of goals we often need more focused activity.

For weight loss, the current recommendation is 300 minutes of exercise per week. Typically, with no changes in caloric intake, exercising 60 minutes at moderate intensity most days of the week will remove up to 0.5 lb per week (Higgins & Higgins, 2016). Exercising harder for longer will take off more weight, up to 3 lb per week (Higgins & Higgins, 2016).

Interestingly, in a recent study researchers discovered one unexpected finding when exercising upwards of 300 minutes weekly. Those burning about 3,000 calories per week while exercising (which is roughly 300 minutes weekly) participants showed positive changes in how their bodies regulated levels of leptin (Reynolds, 2020). Leptin is an important appetite regulating hormone, and leptin resistance causes you to feel hungry and eat more (Reynolds, 2020). These alterations suggested that a certain amount of exercise had increased the exercisers sensitivity to the leptin hormone, allowing them to better regulate their desire to eat (Reynolds, 2020). That is IMPRESSIVE!

To gain strength and lean muscle, it is recommended that 3 or more resistance training workouts are required weekly with specific strength and hypertrophy protocols programmed. 

For chronic pain or injury, a team approach is needed where trainers need to collaborate with physiotherapists and doctors to avoid and/or include specific exercises that are very individual for each issue. Most of the time gentle strengthening exercises are prescribed, along with limiting certain aggravating movements. 

One of the most important aspects of ensuring the appropriate amount of physical activity is making sure we pick exercises we enjoy. Research demonstrates we need to enjoy our choice of movement otherwise we won’t stick with it (Hagberg et al., 2009). Consistency is important to reach our goals successfully (Hagberg et al., 2009).

Pilates on the apparatus is super popular right now, due to its enjoyability and effectiveness while strengthening and healing the body. Depending on the pace of the class, Pilates can get your heart rate up (at least 50-60% of your HR max), which is perfect for circulation and strengthening the heart and lungs. 

Purposeful movement heals. Movement is medicine. Let’s join the movement revolution and participate in 22 - 42 minutes of physical activity daily for our health, mood, and weight management.

Resources

Chambliss, H. O. (2005). Exercise Duration and Intensity in a Weight-Loss Program. Clinical Journal of Sport Medicine, 15(2), 113–115. https://doi.org/10.1097/01.jsm.0000151867.60437.5d

Cox, C. E. (2017). Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectrum, 30(3), 157–160. https://doi.org/10.2337/ds17-0013

Bellicha, A., Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour‐Lambert, N., Pramono, A., Woodward, E., & Oppert, J. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews, 22(S4). https://doi.org/10.1111/obr.13256

Hagberg, L. A., Lindahl, B., Nyberg, L., & Hellénius, M.-L. (2009). Importance of enjoyment when promoting physical exercise. Scandinavian Journal of Medicine & Science in Sports, 19(5), 740–747. https://doi.org/10.1111/j.1600-0838.2008.00844.x

Higgins, J. P., & Higgins, C. L. (2016). Prescribing exercise to help your patients lose weight. Cleveland Clinic Journal of Medicine, 83(2), 141–150. https://doi.org/10.3949/ccjm.83a.14139

Reynolds, G. (2020, December 9). To Lose Weight With Exercise, Aim for 300 Minutes a Week. NY Times. https://www.nytimes.com/2020/12/09/well/move/to-lose-weight-with-exercise-aim-for-300-minutes-a-week.html

Tremblay, M. S., Warburton, D. E. R., Janssen, I., Paterson, D. H., Latimer, A. E., Rhodes, R. E., Kho, M. E., Hicks, A., LeBlanc, A. G., Zehr, L., Murumets, K., & Duggan, M. (2011). New Canadian Physical Activity Guidelines. Applied Physiology, Nutrition, and Metabolism, 36(1), 36–46. https://doi.org/10.1139/H11-009