Physical exercise has health advantages that are usually independent of body weight. The good news for individuals who need to lose weight is that, regardless of how their weight fluctuates over time, consistent physical exercise offers significant health advantages. Physical exercise, in addition to a good diet, is an essential component of maintaining a healthy weight, reducing weight, and keeping it off after it has been gone. Physical exercise also aids weight reduction by reducing belly fat and maintaining muscular mass. Adults should strive for a healthy and consistent weight. The amount of exercise required to reach this weight varies significantly from person to person.

Meeting the Guidelines' recommended level of physical activity is the first step toward attaining or maintaining a healthy weight. Some individuals will achieve a steady and healthy body weight as a consequence of this, while others will not. People who are at a healthy weight but are slowly gaining weight may either gradually increase their physical activity (toward the equivalent of 300 minutes of moderate-intensity aerobic exercise per week) or decrease their calorie consumption, or both, until their weight is stable. People may determine the quantity of physical exercise that is right for them by monitoring their weight on a regular basis.

Many people may need more than 150 minutes of moderate-intensity aerobic physical exercise per week as part of a weight-loss or weight-maintenance programmed. These people should increase their physical activity and/or decrease their calorie consumption even further. To achieve their weight-control objectives, some individuals may need to engage in 300 minutes or more of moderate-intensity physical exercise each week. These people should progressively increase minutes or intensity of aerobic physical exercise each week, in addition to calorie restriction, until the physical activity is helpful in attaining a healthy weight.

Adults should consider walking as one of the best ways to obtain aerobic exercise. Walking has been shown in many studies to provide health advantages and a minimal risk of harm. It may be done at any time of year and in a variety of locations. It's essential to keep in mind that all actions, including baseline and physical activity, "count" toward energy balance. Active choices, such as choosing the stairs instead of the elevator or adding brief periods of walking to your day, are examples of weight-control exercises. When it comes to weight loss, vigorous-intensity exercise is much more time-efficient than moderate-intensity exercise. For example, 150 minutes of vigorous walking at 4 miles per hour would burn 560 calories for an adult weighing 165 pounds (75 kg) (these calories are in addition to the calories normally burned by a body at rest). Running 5 miles at a 10 minute-per-mile pace will burn the same amount of extra calories in 50 minutes.