Exercise burns fewer calories than most people expect, but it does things for weight loss that food can’t: it protects muscle, improves fitness and mood, and is one of the strongest habits of people who keep weight off.
How much activity do adults need?
The Physical Activity Guidelines for Americans recommend at least 150 minutes a week of moderate activity, such as brisk walking, plus muscle-strengthening activity on two or more days. Some people need more than 300 minutes a week to reach or maintain a healthy weight.
Walking: the easiest place to start
Walking is low-impact, free and easy to build into a day. Increasing your steps gradually is a reliable way to raise your daily energy use without spiking your appetite.
Strength training protects muscle
When you lose weight, some of what you lose is muscle. Two strength sessions a week (bodyweight, bands or weights) help you hold on to it, which matters even more after 50.
Estimate your burn
Try our steps-to-calories calculator to see what your daily steps add up to.
Guides in this section
- Walking for Weight Loss: How Much, How Fast, and How to StartSteps, minutes, calories and a 4-week beginner plan, including over 50.