{"id":19868,"date":"2023-01-22T01:44:22","date_gmt":"2023-01-21T23:44:22","guid":{"rendered":"https:\/\/dietsabc.com\/?p=19868"},"modified":"2024-02-01T09:07:32","modified_gmt":"2024-02-01T07:07:32","slug":"physical-activity-and-healthy-weight","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/","title":{"rendered":"Physical activity for a healthy weight"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"19868\" class=\"elementor elementor-19868\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4c165a02 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"4c165a02\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-10c01566\" data-id=\"10c01566\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-21e0acf0 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"21e0acf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Physical activity for a healthy weight<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b91db9 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"2b91db9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 22, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61d2a364 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"61d2a364\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhy is regular physical activity important? How does it affect my weight and well-being? How much physical activity do I need?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4ebe959f\" data-id=\"4ebe959f\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-80aa42 elementor-widget elementor-widget-spacer\" data-id=\"80aa42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-198b4861 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"198b4861\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f90cec5\" data-id=\"7f90cec5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20b0fb9b elementor-widget elementor-widget-text-editor\" data-id=\"20b0fb9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-20b0fb9b{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d66225f elementor-widget elementor-widget-text-editor\" data-id=\"d66225f\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Regular physical activity is important for good health, and this is especially important if you want to lose weight or maintain a healthy weight.<\/p><p>Weight can also be reduced only by limiting the number of calories ingested and additional physical activity is not mandatory \u2013 however, we all like to eat, and reducing portions &#8220;per eye&#8221; is usually difficult.<\/p><p>Increasing physical activity also increases the number of calories consumed \u2013 you spend more calories and in order to lose weight you need to limit yourself less in terms of eating \ud83d\ude0a.<\/p><p>Physical activity is understood as any movement that makes muscles work and the body spend more energy \u2013 everything that <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">speeds up your metabolism<\/a>.<\/p><p>There are many types of physical activity, including swimming, jogging, Nordic walking, walking, and dancing &#8230;<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28507196\/\" target=\"_blank\" rel=\"noopener\">An active lifestyle improves both physical and mental health and helps us live longer<\/a>.<\/p><pre>\u00a0<\/pre><h2>Physical activity can improve Mood<\/h2><p>Exercise has been proven to improve mood and reduce feelings of depression, anxiety and stress, as it causes changes in the parts of the brain that regulate these processes.<\/p><p>Physical activity can also increase the sensitivity of the brain to hormones such as <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22572-serotonin\" target=\"_blank\" rel=\"noopener\">serotonin<\/a> and <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22610-norepinephrine-noradrenaline\" target=\"_blank\" rel=\"noopener\">norepinephrine<\/a>, and promote the production of <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/23040-endorphins\" target=\"_blank\" rel=\"noopener\">endorphins<\/a> that help generate positive sensations and reduce the perception of pain.<\/p><p>Interestingly, it doesn&#8217;t matter how intense the workout\/physical activity is. It seems that exercise can improve mood regardless of intensity &#8211; a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27423168\/\" target=\"_blank\" rel=\"noopener\">study<\/a> of women with diagnosed depression has shown that exercise of any intensity significantly reduces feelings of depression.<\/p><p>\u00a0There are also several studies in which active people who stopped regular physical activity <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28625704\/\" target=\"_blank\" rel=\"noopener\">had a significant increase in symptoms of depression and anxiety<\/a>.<\/p><pre>\u00a0<\/pre><h2>Physical activity helps to lose weight<\/h2><p>We all know (and this is confirmed by research) that a sedentary lifestyle is a major factor in weight gain and obesity.<\/p><p>Exercise is very important for maintaining a healthy metabolism because it helps us maintain muscle mass while losing weight and, therefore, we &#8220;burn&#8221; more calories every day.<\/p><p>To understand the impact of exercise on weight loss, it is important to understand the relationship between physical activity and energy consumption. Your body uses energy in three ways:<\/p><ul><li>Digesting\/processing food;<\/li><li>Maintaining body functions such as heartbeat, breathing, etc.;<\/li><li>Moving.<\/li><\/ul><pre>\u00a0<\/pre><p>The consumption of energy (calories) to maintain body functions while following a diet does not change significantly.<\/p><p>Energy consumption for food processing may vary slightly from one side or the other \u2013 depending on what you eat during your diet.<\/p><p>Significantly increase energy consumption and thereby accelerate weight loss is possible only by increasing physical activity. Here, however, it should be noted that with a significant increase in your physical activity, at first, the weight will increase, because the muscles will &#8220;absorb&#8221; water.<\/p><p>Studies have proven that to maintain muscle mass and &#8220;burn&#8221; fat, the most optimal option is a combination of <a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\" target=\"_blank\" rel=\"noopener\">cardio exercises<\/a> with <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\" target=\"_blank\" rel=\"noopener\">strength training<\/a>.<\/p><pre>\u00a0<\/pre><h2>Physical activity improves muscle and bone strength<\/h2><p>Physical activity helps strengthen muscles and bones. It can also help prevent osteoporosis.<\/p><p>When losing weight, this is especially important &#8211; the more muscle mass decreases, the fewer calories your body needs, and weight loss becomes more difficult.<\/p><p>Strength exercises help release hormones that promote the ability of muscles to absorb amino acids. This helps the muscles grow and reduces their loss when you are in a calorie deficit (protein intake should also be adjusted accordingly).<\/p><p>In addition, with age, people tend to lose muscle mass, which, in turn, increases the risk of injury. In other words, the older we get, the more important regular physical activity becomes if we want to reduce the loss of muscle mass, maintain strong bones and prevent osteoporosis.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32735110\/\" target=\"_blank\" rel=\"noopener\">The increase in bone density is best promoted by physical activity, such as gymnastics, running, football, basketball<\/a>, etc.<\/p><pre>\u00a0<\/pre><h2>Physical activity increases our energy levels<\/h2><p>Regular physical activity can significantly increase our energy levels and reduce the feeling of fatigue.<\/p><p>The more we move, the more actively our heart works &#8211; pumping more blood and supplying our muscles and organs with more oxygen.<\/p><p>Thanks to regular exercises, we train our heart and vascular system and, as a result, more and more efficiently supply organs and muscles with oxygen, which is necessary to provide us with energy during prolonged exertion (<a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">aerobic metabolism<\/a>).<\/p><p>Over time, lung function also becomes more efficient, and our energy consumption for performing the same actions decreases. This is one of the reasons why with regular exercise, during intense physical activity, breathing becomes easier over time.<\/p><pre>\u00a0<\/pre><h2>Physical activity reduces the risk of chronic diseases<\/h2><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6347102\/\" target=\"_blank\" rel=\"noopener\">Lack of regular physical activity is the main cause of chronic diseases.<\/a><\/p><p>Regular exercise has been proven to improve insulin sensitivity, heart health, and <a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" target=\"_blank\" rel=\"noopener\">body composition<\/a>. Exercise can also lower blood pressure and cholesterol levels.<\/p><p>Exercise can help delay, alleviate, or prevent chronic conditions such as:<\/p><ul><li>Type 2 diabetes mellitus. Regular aerobic exercise can delay or prevent the development of type 2 diabetes. Endurance training in type 2 diabetes contributes to a decrease in fat mass, improvement of blood pressure, lean body mass, insulin resistance, and glycemic control;<\/li><li>Heart disease. Exercise reduces cardiovascular risk factors and is also used in the treatment of cardiovascular diseases;<\/li><li><a href=\"https:\/\/acsjournals.onlinelibrary.wiley.com\/doi\/full\/10.3322\/caac.21591\" target=\"_blank\" rel=\"noopener\">Regular exercise can help reduce the risk of several types of cancer, including breast, colon, endometrial, gallbladder, kidney, lung, liver, ovarian, pancreatic, prostate, thyroid, stomach, and esophageal cancers<\/a>;<\/li><li>High cholesterol. Regular physical activity of moderate intensity can increase the level of HDL (good) cholesterol, maintaining or compensating for the increase in LDL (bad) cholesterol. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3906547\/\" target=\"_blank\" rel=\"noopener\">To reduce LDL levels, high-intensity aerobic exercise is required<\/a>;<\/li><li><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11906-015-0600-y\" target=\"_blank\" rel=\"noopener\">Regular aerobic exercise can lower systolic blood pressure in people with hypertension<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><p>In contrast, a lack of regular physical activity, even in the short term, can significantly increase <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/visceral-fat\/\">belly fat<\/a> and subsequently increase the risk of type 2 diabetes and heart disease.<\/p><pre>\u00a0<\/pre><h2>Physical activity helps improve skin health<\/h2><p>Physical activity can reduce the effects of oxidative stress.<\/p><p>Oxidative stress occurs when there is a lack of <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/antioxidants\/\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a> in the body and, therefore, it is not able to completely eliminate the cell damage caused by compounds known as free radicals. If this happens \u2013 the cellular structure is damaged, which also negatively affects our skin.<\/p><p>While prolonged and intense physical activity can contribute to oxidative damage, regular moderate-intensity physical activity promotes the production of natural antioxidants and thus helps protect cells.<\/p><p>Exercise also stimulates blood flow, promoting the regeneration of skin cells, which can help delay the appearance of signs of skin aging.<\/p><pre>\u00a0<\/pre><h2>Physical activity improves brain health and memory<\/h2><p>Regular physical activity increases blood circulation in the brain and thus improves brain health and memory.<\/p><p>Exercise increases the heart rate, which, in turn, promotes the flow of blood and oxygen to the brain. Exercise also stimulates the production of hormones that promote the growth of brain cells.<\/p><p>Regular physical activity is especially important for the elderly, since aging, oxidative stress, and inflammation contribute to changes in the structure and function of the brain.<\/p><p>It has been shown that exercise causes an increase in the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hippocampus\" target=\"_blank\" rel=\"noopener\">hippocampus<\/a> (the part of the brain that is essential for memory and learning), which can help improve mental function in the elderly.<\/p><p>It has also been proven that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28078981\/\" target=\"_blank\" rel=\"noopener\">physical activity reduces changes in the brain<\/a>, changes that can contribute to diseases such as Alzheimer&#8217;s disease and dementia.<\/p><pre>\u00a0<\/pre><h2>Physical activity improves sleep quality<\/h2><p>Regular aerobic workouts, as well as a combination of aerobic and strength training, can help improve <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\" target=\"_blank\" rel=\"noopener\">sleep quality<\/a> and give more energy throughout the day.<\/p><p>It is believed that an increase in body temperature during physical exertion improves the quality of sleep, and the energy depletion that occurs during exercise stimulates the recovery processes during sleep.<\/p><p>There are studies that show that regular workouts:<\/p><ul><li>Help improve sleep quality and reduce sleep delay (the time it takes to fall asleep);<\/li><li>Improve sleep in people with chronic insomnia;<\/li><li>Improve falling asleep after waking up, duration, and the quality of sleep;<\/li><li>Relieves anxiety.<\/li><\/ul><pre>\u00a0<\/pre><p>Regular physical activity seems to be especially useful for the elderly, who are more likely to have sleep disorders.<\/p><pre>\u00a0<\/pre><h2>Physical Activity Can Relieve Pain<\/h2><p>Studies have shown that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21601986\/\" target=\"_blank\" rel=\"noopener\">physically active people have a lower risk of developing chronic pain<\/a>.<\/p><p>Although rest and peace are usually recommended to relieve chronic pain, recent studies have shown that exercise helps relieve chronic pain and improve quality of life.<\/p><p>Several studies also suggest that exercise can help control pain associated with health conditions such as chronic back pain, <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/fibromyalgia\/symptoms-causes\/syc-20354780\" target=\"_blank\" rel=\"noopener\">fibromyalgia<\/a>, and chronic pain in the soft tissues of the shoulders.<\/p><p>Physical activity can also increase pain tolerance and reduce pain perception.<\/p><pre>\u00a0<\/pre><h2>Physical Activity Can Improve Sex Life<\/h2><p>Physical exercise has been proven to improve sexual desire, function, and performance in both men and women and can help reduce the risk of <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/erectile-dysfunction\/symptoms-causes\/syc-20355776\" target=\"_blank\" rel=\"noopener\">erectile dysfunction<\/a> in men.<\/p><p>Regular physical activity strengthens the heart, improves blood circulation, and tones muscles, which together can improve sexual activity and sexual pleasure while increasing the frequency of sexual activities.<\/p><p>Interestingly, some studies show that regular physical activity increases sexual function and desire in postmenopausal women.<\/p><p>Several studies show that physical activity also improves sexual function in men, such as:<\/p><ul><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5960035\/\" target=\"_blank\" rel=\"noopener\">Exercising for at least 160 minutes a week over 6 months can help significantly improve erectile function in men<\/a>;<\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25727080\/\" target=\"_blank\" rel=\"noopener\">A walk of at least 6 minutes every day reduces the symptoms of erectile dysfunction by 71%.<\/a><\/li><\/ul><pre>\u00a0<\/pre><h2>How much physical activity do I need?<\/h2><p>If we talk about weight regulation, people are very different and, therefore, the amount of physical activity they need is also different.<\/p><p>However, there are some general recommendations:<\/p><ul><li>Weight maintenance &#8211; requires at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity or an equivalent combination of both types each week. Studies have shown that physical activity can help you maintain your weight in the long run;<\/li><li>Weight loss &#8211; an ideal option is to combine physical activity with a healthy eating plan that meets the goal. If you don&#8217;t change your eating habits, the amount of physical activity you need may be too much. To start losing weight, you need a calorie deficit of about 10-15%, and if you like high-calorie foods and drinks, you may not be able to provide the <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">energy consumption necessary for weight loss<\/a> (calorie deficit) with physical activity. This is especially true for people who are very overweight (the more weight you have \u2013 the harder to move).<\/li><\/ul><pre>\u00a0<\/pre><h2>What are moderate and high-intensity activities?<\/h2><p>During moderate-intensity physical activity, your breathing and heart rate are significantly faster, but you can still talk fluently.<\/p><p>Examples:<\/p><ol><li>Fast walk (about 6 km per hour);<\/li><li>Housework (leaf raking, lawn mowing, snow removal, etc.);<\/li><li>Active play with children;<\/li><li>Riding a bike at an average pace.<\/li><\/ol><pre>\u00a0<\/pre><p>During high-intensity physical activity, your heart rate is significantly accelerated and you breathe too hard and fast to talk.<\/p><p>Examples:<\/p><ul><li>Running;<\/li><li>Roller skating\/ice skating at a fast pace;<\/li><li>Cross-country skiing;<\/li><li>Most competitive sports (football, basketball, etc.);<\/li><li>Jump rope.<\/li><\/ul><pre>\u00a0<\/pre><h2>How many calories do I consume?<\/h2><p>The indicated amount of calories consumed is approximate, as it depends on the level of physical fitness, weight, age, and intensity of activity of each person.<\/p><p>Calorie consumption when performing moderate-intensity activities for a person weighing 70 kg.<\/p><table width=\"670\"><tbody><tr><td width=\"340\"><p style=\"text-align: center;\"><strong>Activity<\/strong><\/p><\/td><td width=\"165\"><p style=\"text-align: center;\"><strong>Kcal during 30 min.<\/strong><\/p><\/td><td width=\"165\"><p style=\"text-align: center;\"><strong>Kcal during 60 min. <\/strong><\/p><\/td><\/tr><tr><td width=\"340\"><p>Hiking<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">185<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">370<\/p><\/td><\/tr><tr><td width=\"340\"><p>Easy Gardening<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">165<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">330<\/p><\/td><\/tr><tr><td width=\"340\"><p>Dancing<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">165<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">330<\/p><\/td><\/tr><tr><td width=\"340\"><p>Walking and Nordic walking<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">165<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">330<\/p><\/td><\/tr><tr><td width=\"340\"><p>Cycling (&lt;17 km\/h)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">145<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">290<\/p><\/td><\/tr><tr><td width=\"340\"><p>Walking (about 6 km\/h)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">140<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">280<\/p><\/td><\/tr><tr><td width=\"340\"><p>Weightlifting (general light exercise)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">110<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">220<\/p><\/td><\/tr><tr><td width=\"340\"><p>Stretching<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">90<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">180<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>Calorie consumption when performing high-intensity activities for a person weighing 70 kg.<\/p><table width=\"670\"><tbody><tr><td width=\"340\"><p style=\"text-align: center;\"><strong>Activity<\/strong><\/p><\/td><td width=\"165\"><p style=\"text-align: center;\"><strong>Kcal during 30 min.<\/strong><\/p><\/td><td width=\"165\"><p style=\"text-align: center;\"><strong>Kcal during 60 min. <\/strong><\/p><\/td><\/tr><tr><td width=\"340\"><p>Running (8 km\/h)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">295<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">590<\/p><\/td><\/tr><tr><td width=\"340\"><p>Cycling (&gt;17 km\/h)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">295<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">590<\/p><\/td><\/tr><tr><td width=\"340\"><p>Swimming (moderate, freestyle)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">255<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">510<\/p><\/td><\/tr><tr><td width=\"340\"><p>Aerobics<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">240<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">480<\/p><\/td><\/tr><tr><td width=\"340\"><p>Walking (about 7 km\/h)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">230<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">460<\/p><\/td><\/tr><tr><td width=\"340\"><p>Heavy gardening (chopping wood)<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">220<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">440<\/p><\/td><\/tr><tr><td width=\"340\"><p>Weight lifting (vigorous effort)<\/p><\/td><td width=\"165\">\u00a0<\/td><td width=\"165\"><p style=\"text-align: center;\">440<\/p><\/td><\/tr><tr><td width=\"340\"><p>Basketball<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">220<\/p><\/td><td width=\"165\"><p style=\"text-align: center;\">440<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Regular physical activity can improve almost every aspect of your life \u2013 from your physical well-being and general health to the quality of your sleep and, ultimately, it makes you feel happier &#8211; \ud83d\ude0a.<\/p><p>Regular physical activity also brings such quite practical benefits as:<\/p><ul><li>Improves the appearance of our skin;<\/li><li>Helps to lose weight and maintain it;<\/li><li>Improves our sex life;<\/li><li>Reduces the risks of chronic diseases.<\/li><\/ul><pre>\u00a0<\/pre><p>And in order to significantly improve your well-being and health, you do not have to &#8220;get lost&#8221; in the gym every day.<\/p><p>Moderate-intensity aerobic activity is anything that makes your heart beat faster &#8211; homework, playing with children, walking, cycling, swimming &#8230;<\/p><p>Even regular walks at an average pace are enough &#8211; two, three, or five hours a week.<\/p><pre>\u00a0<\/pre><p><strong>If you want to do more than the minimum necessary<\/strong><\/p><p>Ideally, strength training would be performed at least 2 days a week, since maintaining and strengthening muscles is very important. If you decide to start strength training, train all muscle groups &#8211; legs, hips, back, abdomen, chest, shoulders, and arms.<\/p><p>In strength training, of course, you can use weights, but so can resistance tapes or your own body weight (which is available always and everywhere and completely for free).<\/p><pre>\u00a0<\/pre><p>Move and be healthy!<\/p><pre>\u00a0<\/pre><p><u>Sources:<\/u><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\" target=\"_blank\" rel=\"noopener\">The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27190483\/\" target=\"_blank\" rel=\"noopener\">The effects of weekly exercise time on VO2max and resting metabolic rate in normal adults<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6683051\/\" target=\"_blank\" rel=\"noopener\">Physical Activity, Cardiorespiratory Fitness, and the Metabolic Syndrome<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6322789\/\" target=\"_blank\" rel=\"noopener\">Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5552187\/\" target=\"_blank\" rel=\"noopener\">Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29600726\/\" target=\"_blank\" rel=\"noopener\">Aerobic With Resistance Training or Aerobic Training Alone Poststroke<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\" target=\"_blank\" rel=\"noopener\">Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\" target=\"_blank\" rel=\"noopener\">Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28029078\/\" target=\"_blank\" rel=\"noopener\">Nutrition and Exercise in Sarcopenia<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28053920\/\" target=\"_blank\" rel=\"noopener\">Influence of Adolescents&#8217; Physical Activity on Bone Mineral Acquisition<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23783259\/\" target=\"_blank\" rel=\"noopener\">Active and sedentary behaviors influence feelings of energy and fatigue in women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25137245\/\" target=\"_blank\" rel=\"noopener\">Feelings of energy are associated with physical activity and sleep quality, but not adiposity, in middle-aged postmenopausal women<\/a><\/p><p><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/21641846.2013.843266\" target=\"_blank\" rel=\"noopener\">The effect of a single bout of exercise on energy and fatigue states<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6557987\/\" target=\"_blank\" rel=\"noopener\">Effects of Exercise to Improve Cardiovascular Health<\/a><\/p><p><a href=\"https:\/\/www.lung.org\/lung-health-diseases\/wellness\/exercise-and-lung-health\" target=\"_blank\" rel=\"noopener\">Exercise and Lung Health<\/a><\/p><p><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\">Physical Activity\/Exercise and Diabetes<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6557987\/\" target=\"_blank\" rel=\"noopener\">Effects of Exercise to Improve Cardiovascular Health<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6536904\/\" target=\"_blank\" rel=\"noopener\">An Overview of Current Physical Activity Recommendations in Primary Care<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24568458\/\" target=\"_blank\" rel=\"noopener\">Oxidative stress and skin diseases: possible role of physical activity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27260682\/\" target=\"_blank\" rel=\"noopener\">The Antioxidant Effect of Exercise<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25902870\/\" target=\"_blank\" rel=\"noopener\">Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770965\/\" target=\"_blank\" rel=\"noopener\">Physical Activity and Brain Health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24379659\/\" target=\"_blank\" rel=\"noopener\">Physical exercise and cognitive performance in the elderly<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27524792\/\" target=\"_blank\" rel=\"noopener\">Promoting brain health through exercise and diet in older adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25773610\/\" target=\"_blank\" rel=\"noopener\">Cognitive plasticity in older adults: effects of cognitive training and physical exercise<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25596964\/\" target=\"_blank\" rel=\"noopener\">The effects of physical activity on sleep<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6045928\/\" target=\"_blank\" rel=\"noopener\">Exercise can improve sleep quality<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4689288\/\" target=\"_blank\" rel=\"noopener\">Sleep, recovery, and metaregulation: explaining the benefits of sleep<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22884182\/\" target=\"_blank\" rel=\"noopener\">Exercise training improves sleep quality in middle-aged and older adults with sleep problems<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30328967\/\" target=\"_blank\" rel=\"noopener\">Effects of resistance exercise training and stretching on chronic insomnia<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7003368\/\" target=\"_blank\" rel=\"noopener\">Effects of physical activity programs on sleep outcomes in older adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27823704\/\" target=\"_blank\" rel=\"noopener\">Effect of different types of exercise on sleep quality of elderly subjects<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24504426\/\" target=\"_blank\" rel=\"noopener\">Aerobic training increases pain tolerance in healthy individuals<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33253748\/\" target=\"_blank\" rel=\"noopener\">Pain sensitivity is reduced by exercise training<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29606554\/\" target=\"_blank\" rel=\"noopener\">The Effects of Exercise on Sexual Function in Women<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5963213\/\" target=\"_blank\" rel=\"noopener\">An investigation of the relationship between physical fitness, self-concept, and sexual functioning<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4939225\/\" target=\"_blank\" rel=\"noopener\">Sexual Function and Exercise in Postmenopausal Women Residing in Chalous and Nowshahr, Northern Iran<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25982537\/\" target=\"_blank\" rel=\"noopener\">Impact of Physical Resistance Training on the Sexual Function of Women with Polycystic Ovary Syndrome<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3571701 elementor-widget elementor-widget-text-editor\" data-id=\"3571701\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-3571701{display:none 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50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 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data-id=\"7e44266\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3fe3db4 elementor-widget elementor-widget-heading\" data-id=\"3fe3db4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-022c368 elementor-widget elementor-widget-facebook-page\" data-id=\"022c368\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" 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class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">\"Fresh Start\" effect<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">HIIT workouts<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ba0e967 elementor-widget elementor-widget-heading\" data-id=\"3ba0e967\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5823541f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5823541f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b1bb698\" data-id=\"7b1bb698\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e4299ca elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"7e4299ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2537 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-nepartraukta-dieta tag-partraukta-dieta tag-petijumi tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/what-is-better-discontinuous-or-continuous-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"300\" height=\"222\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments-300x222.jpg\" class=\"attachment-medium size-medium wp-image-2538\" alt=\"Interrupted vs. continuous diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments-300x222.jpg 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments-16x12.jpg 16w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments-250x185.jpg 250w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments-243x180.jpg 243w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments-405x300.jpg 405w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/01\/Eksperiments.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/what-is-better-discontinuous-or-continuous-weight-loss\/\">\n\t\t\t\tIs intermittent or continuous weight loss better?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many slimming people often choose not the most effective method to achieve their goals. That is, they do not really understand how better it would be: to lose weight with short breaks, or to be &quot;on a diet&quot; with a kcal deficiency all the time?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/what-is-better-discontinuous-or-continuous-weight-loss\/\" aria-label=\"Read more about Vai lab\u0101ka ir p\u0101rtraukt\u0101 vai nep\u0101rtraukt\u0101 tiev\u0113\u0161ana?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19868 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-fitness tag-kaloriju-deficits tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19869\" alt=\"Physical activity for a healthy weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\">\n\t\t\t\tPhysical activity for a healthy weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why is regular physical activity important? How does it affect my weight and well-being? How much physical activity do I need?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\" aria-label=\"Read more about Fizisk\u0101s aktivit\u0101tes vesel\u012bgam svaram\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-4658 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-partikas-produkti tag-dietas tag-svara-samazinasana tag-tauku-loma-tievejot tag-veselibas-traucejumi\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella-238x300.jpg\" class=\"attachment-medium size-medium wp-image-4659\" alt=\"Fats - why they should not be excluded from the menu\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella.jpg 294w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">\n\t\t\t\tFats - why shouldn&#039;t they be off the menu?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many of us, in an attempt to reduce excess weight, first give up products that contain fat. This is a very big mistake, because we need fat<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" aria-label=\"Read more about Tauki &#8211; k\u0101p\u0113c tos nedr\u012bkst izsl\u0113gt no \u0113dienkartes?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22891 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-ka-atrast-laiku-gatavosanai tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22892\" alt=\"How to find time for cooking and exercise\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\">\n\t\t\t\tHow to find time for cooking and exercise?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to prioritise your health, organise your schedule and find time for both cooking and workouts?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\" aria-label=\"Read more about K\u0101 atrast laiku gatavo\u0161anai un fiziskaj\u0101m aktivit\u0101t\u0113m?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Why is regular physical activity important? How does it affect my weight and well-being? How much physical activity do I need?<\/p>","protected":false},"author":1,"featured_media":19869,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,87],"tags":[32,38,76],"class_list":["post-19868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-svara-samazinasana","tag-fitness","tag-kaloriju-deficits","tag-svara-samazinasana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19868","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=19868"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19868\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/19869"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=19868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=19868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=19868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}