Just how much do we need to do to stay in shape? And what type of exercise is best?
According to the Central Health Education Unit of Hong Kong's Health Department, the specific type and amount of activity required to prevent weight gain have not yet been established by studies. It differs between individuals, but in general more activity increases the probability of successful weight maintenance or loss.
The Health Department offers the following weight loss tips.
For weight maintenance
International guidelines recommend that adults do 45 to 60 minutes of moderate-intensity physical activity each day, while controlling energy intake to prevent becoming overweight or obese.
A review of randomised, controlled trials in early-post-menopausal women, published in 2004 in the journal Sports Medicine, suggested that walking at least 30 minutes per day plus twice-weekly resistance exercise sessions was likely to be effective in preserving normal body weight.
If you've been sedentary, build up progressively to your goal, starting with 10 to 20 minutes every other day during the first week or two, to minimise potential muscle soreness and fatigue.