To manage weight and prevent gradual weight gain, the U.S. Dietary Guidelines recommend engaging in about 60 minutes of moderate to vigorous physical activity most days of the week while not exceeding your calorie needs. However, to maintain weight loss, at least 60 to 90 minutes of physical activity per day may be required. Examples of moderate activity are hiking, dancing, light gardening, biking less than 10 mph, and walking at about 3.5 mph. Examples of vigorous activity are running, biking more than 10 mph, swimming laps, aerobics, heavy yard work, and walking at about 4.5 mph. The best exercise for weight loss would be an exercise routine that includes aerobic activity, weight training, and stretching exercise. Aerobic exercise is good for burning calories and improving the fitness of your heart and lungs. Weight lifting (or using stretch bands) increases lean body mass, which helps you burn more calories even when you are at rest.

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