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5 Benefits of Maintaining a Healthy Weight & Staying Active

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Curious about the importance of maintaining a healthy weight and staying active? Look no further!

As a board-certified Doctor with expertise in health and wellness, I’m here to tell you about my decades of research and why staying lean, healthy, and feeling well matters!

In this article, I’ll reveal the diverse benefits of regular physical activity and healthy weight maintenance, showing how staying active can reduce chronic disease and enhance overall well-being.

Keep reading to discover the secrets to maintaining a healthy weight and staying active!

Key Takeaways

  • Knowing the importance of maintaining a healthy weight and staying active.
  • Grasp the concepts of moderate and vigorous intensity physical activities.
  • Gain insights into calorie consumption across various physical activities.

The Importance of Maintaining a Healthy Weight and Staying Active (5 Benefits)

Prioritizing a healthy weight and consistent physical activity is fundamental to nurturing overall wellness. The rewards extend beyond just an appealing physique; they encompass many health benefits.

Here I’ll reveal the 5 benefits of how staying in shape can combat weight…

#1 Elevating Brain Health and Muscle Strength

Maintaining a healthy weight and staying active fosters physical fitness and boosts your brain health.

In fact, regular exercise stimulates brain function, improving concentration, memory, and mood.

Better yet, it bolsters the strength and endurance of bones and muscles, enhancing physical stability and resilience.

senior citizen man doing stretching exercises

#2 Sleep Quality and Disease Prevention

Excess weight predisposes you to heart disease, diabetes, and cancer. But it also affects your daily life.

When you carry around extra pounds, you can have trouble staying active, low energy, and difficulty sleeping,”

says Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health [1][2].

Not only does it interfere with your good night, it significantly mitigates the risk of numerous health conditions (e.g., type 2 diabetes, cardiovascular diseases, strokes, and various types of cancer, underscoring its preventive potential).

#3 Alleviating Pain and Reducing Anxiety

A powerful stress fighter, physical activity is more than your usual party trick – it’s necessary!

Consistent engagement in exercise can alleviate arthritis-related pain and lowers the risk of developing osteoporosis or losing your balance.

Also, it is a natural remedy for depression and anxiety, promoting mental wellness alongside physical health.yoga stretching exercises for seniors

#4 Aiding Weight Management

Being physical is being alive! It’s an invaluable ally for those on a weight loss journey or striving to maintain their current weight.

By enhancing the rate at which your body burns calories, regular exercise facilitates the creation of a calorie deficit – a key to weight loss.

PRO TIP: Check out this video for more juicy fitness routines!

#5 Ensuring Sustainable Weight Loss

While reducing caloric intake indeed catalyzes weight loss, sustaining it requires a more holistic approach.

Evidence highlights the importance of regular physical activity in maintaining weight loss over the long term.

Beyond that, it also contributes to reducing the risks of cardiovascular disease and diabetes, adding to the roster of benefits beyond mere weight reduction.

Maintaining a healthy weight and staying active isn’t just about aesthetic appeal; it’s a commitment to feeling good, living healthily, and enhancing the quality of life.

Eager for a quick summary? Here’s a neat comparison table for all the basics!

Importance of Maintaining a Healthy Weight and Staying ActiveBenefits
1. Elevating Brain Health and Muscle StrengthImproved concentration, memory, and mood due to increased brain function.
2. Sleep Quality and Disease PreventionReduced risk of heart disease, diabetes, and cancer. Improved sleep quality and daily energy levels.
3. Alleviating Pain and Reducing AnxietyRelief from arthritis-related pain and decreased risk of osteoporosis. Natural remedy for depression and anxiety.
4. Aiding Weight ManagementFacilitates weight loss by increasing calorie burning and creating a calorie deficit.
5. Ensuring Sustainable Weight LossHelps maintain long-term weight loss. Reduces the risk of cardiovascular disease and diabetes.

But how much physical activity do you need? Let’s find out…

How Much Physical Activity Do I Need?

Moving forward, you might wonder, “How much physical activity do I need?” To maintain your weight, the aim is to clock in around 150 minutes of moderate-intensity aerobic activity each week.

That’s equivalent to a brisk 30-minute walk five days a week.

Alternatively, you could opt for 75 minutes of vigorous-intensity aerobic activity each week, like swimming laps.

But remember, these are general guidelines – each person is unique, and you may require more than the suggested 150 minutes to maintain your weight.

Get ready to learn how much to train next…

What Do Moderate and Vigorous Intensity Mean?

Now, let’s decipher what moderate and vigorous intensity mean. Moderate intensity is when your breathing and heart rate accelerate noticeably, yet you can still maintain a conversation.

Activities falling under this category include brisk walking, light yard work, active play with children, or casual biking.


On the other hand, vigorous-intensity activities substantially increase your heart rate, causing your breath to quicken to a point where the conversation becomes challenging.

Jogging, swimming laps, inline skating at a brisk pace, cross-country skiing, or jumping rope are examples of such activities.

What about calories? Let’s find out…

How Many Calories Are Used in Typical Activities?

Finally, it’s beneficial to understand the calories typically burned during these activities.

Senior Fitness

Activities such as hiking, light gardening, or dancing can burn approximately 165-185 calories per half hour for a person weighing 154 lbs.

Vigorous activities, like running or bicycling at high speed, can burn close to 295 calories per half hour for the same person.

Remember, these values can vary depending on your weight, activity intensity, and metabolism.

Keen for the juicy questions (and their answers?). Head over to the next section…


1. What are the benefits of maintaining a healthy weight?

Maintaining a healthy weight reduces risks of chronic diseases, improves mental health, and enhances overall quality of life.

2. How much physical activity is required to lose weight?

Weight loss usually requires more than the recommended 150 minutes of moderate-intensity activity a week, accompanied by a balanced diet.

3. What activities count as moderate-intensity?

Activities like brisk walking, active play with children, or casual biking are considered moderate-intensity.

4. How many calories do vigorous activities burn?

Vigorous activities like running or fast bicycling can burn close to 295 calories per half hour for a person weighing 154 lbs. However, actual calories burned vary based on various factors.


Understanding the importance of maintaining a healthy weight and staying active is crucial for longevity and overall wellness.

A well-balanced weight coupled with regular exercise boosts our physical well-being and positively influences our mental health. It’s a win-win situation for our bodies and minds.

As a doctor, my primary advice is to find a routine that incorporates physical activities you enjoy and a dietary habit that nourishes your body.

Remember, your health journey is unique, and every step you take towards this goal is a testament to your commitment to healthier lives.


1. Northrop A. Ozempic For Weight Loss: Risks, Side Effects And More. Forbes [Internet]. 2023 Jan 4; Available from: https://www.forbes.com/health/body/ozempic-for-weight-loss/

2. Solan M. The weighty issue of weight loss [Internet]. Harvard Health. 2021. Available from: https://www.health.harvard.edu/staying-healthy/the-weighty-issue-of-weight-loss

About Author

Lamia A Kader, MD
Lamia A Kader is a Medical Doctor and a Medical Research Professional with a Ph.D. in Clinical Research. ISMMS, USA. She had enhanced her medical knowledge of medical devices and equipment development and innovation by attending clinical meetings, local national courses, journal clubs, and conferences, in addition to e-learning, subscribing to major medical journals and keeping an eye on latest trends in medicine and keeping an eye on clinical trials industry and healthcare marketing current trends. She had participated in several medical device innovation projects by conducting clinical research studies, developing clinical trial protocols, writing patient safety narratives and “Medical Device Risk Assessment Reports” to transform new medical technologies into real products that save and improve lives. Follow her on LINKEDIN. Read her LATEST POSTS. Learn more about her HERE.

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