Do I need to exercise to lose weight? What type is best? How much should I do?

To lose weight, there must be a reduction in Energy Intake (energy consumed as food and drink that can be used by the body) or Energy Expenditure (energy that is used by the body in rest, metabolism and activity) or both. Ideally, to achieve weight loss and control of body weight, a well-balanced diet that is lower in energy, combined with an increase in physical activity, is essential. Activity alone, or even diet change without exercise, may not be enough to shed the desirable amount of unwanted weight, especially body fat. Several studies have shown that when exercise is combined with healthier eating, the amount of fat lost is greater than dieting alone. 

Regular physical activity provides a number of metabolic, health and personal benefits. The general recommendation is at least 30 minutes of moderate physical activity (e.g. walking, swimming at a moderate pace, bike riding, dancing, gardening) on most, preferable all, days of the week. This has been associated with improvements in health and a decrease in the risk of developing health-related problems or conditions. Fitting in some vigorous activity (e.g. jogging, tennis, squash) too will provide additional health benefits. Also, on some days, resistance training (e.g. light weight training, push-ups, sit-ups) should be undertaken for strength and muscular endurance.

The National Physical Activity Guidelines for Australians are guidelines that refer to the minimum levels of physical activity required for good health and a healthy body weight. For best results, they should be combined with an ongoing pattern of healthy eating. The recommendations are as follows:

1. Think of movement as an opportunity, not an inconvenience.
2. Be active every day in as many ways as you can.
3. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
4. If you can, also enjoy some regular, vigorous exercise for extra health and fitness.