Why is exercise so important?
Understanding calories and why calories are important.
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You need energy from calories for your body to work properly. Your body uses this energy to function properly.
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To stay at around the same weight, the calories your body uses should be the same as the amount of calories you eat and drink.
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If you do not use the same amount of calories as you eat and drink, your body weight may change.
For example:
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You're likely to put on weight if you eat and drink more calories than you use. This is because your body stores the extra energy as fat.
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You're likely to lose weight if you eat and drink fewer calories than you use. This is because your body uses its stored fat for energy.
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Food fuels the body, so more physical activity requires more fuel. Likewise, it takes a lot of physical effort to burn unneeded or extra calories.
Daily Calories
Calorie information is often given in kcals, which is short for kilocalories. It may also be given in kJ, which is short for kilojoules.
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As a guide:
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an average man needs 2,500kcal a day
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an average woman needs 2,000kcal a day
This could be different based on your:
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age
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weight
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height
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how much exercise you do​
Try not to eat too many calories, especially if you are not going to be active during the day.
Think about your portion sizes. Try eating from a smaller plate so you reduce the amount you serve and feel obliged to eat.
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​Including fruit during the day will also maximise the amount of vitamins and nutrients you are eating.
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Avoid ultra-processed food that have very little nutritious value and usually contain a lot of sugar and saturated fat.
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Don't forget, what we drink also matters - so avoid sugary drinks as much as possible.​​​
BMI Calculator
Body mass index (BMI) is a measurement that works out if you're a healthy weight for your height.
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You can interpret your BMI results as follows:
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Below 20 = slender-lean
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20 to 25 = ideal weight range
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25 to 30 = overweight (25-27 could be healthy range if large-boned and heavily muscled)
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30 and above = very overweight/high risk
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40 and above = extremely overweight / high risk for health complications
Tips for calories awareness
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Check nutrition labels on food packaging for calorie information – this will be displayed under the "energy" heading.
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Aim to have a balanced diet – you can get healthy calories from eating a diet that includes fruit and vegetables, starchy foods, protein and unsaturated fats.
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Plan your meals – this can help you manage your calorie intake.
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Look for calorie information on restaurant and takeaway menus.
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Be aware that the more energy you spend doing an activity, the more calories you'll use – for example, fast walking uses more calories than walking at a moderate pace.
Physical activity is one of the most important things you can do for your health. Adults need at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, 5 days a week. Adults also need 2 days of muscle-strengthening activity each week. The benefits of exercise include lower risk of depression, better fitness, and stronger bones.
​How can you be more active?
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Find a friend and encourage each other.
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Turn inactive time into active time (playing video games into doing a dance video).
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Take a 10-minute walk after lunch.
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Add weightlifting or resistance exercises.
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Vary activities (e.g., play basketball one day; bicycle the next).
Make a schedule you can stick to and aim for progress, not perfection. Make a start today, it's never too late.
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Ways to increase activity in daily life
Not all of us are naturally sporty and it can be hard to know where to begin.
Start small by finding easy ways to fit more activity into your daily life and build up from there.
Don't set yourself unrealistic goals that are unachievable - this will only lead to disappointment.
Make sure you start with something you enjoy!
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Did you know?
Moderate-intensity exercise is any activity that raises your heart rate, and makes you breathe faster and feel warmer – like brisk walking, dancing, riding a bike or pushing a lawnmower.
One way to tell if you're exercising at a moderate level is if you can still talk but you cannot sing.
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You don't have to go to the gym to be active. The key is to find something you enjoy doing, so you'll keep doing it!
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Being more active without going to the gym
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There are some ideas below for you to consider. You never know, you may discover a new interest that you enjoy and at the same time keeping you more active and healthy.
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Dance
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Walking/Hiking
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Running
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Yoga
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Swimming
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Skipping
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Gardening
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Cycling
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Do House Chores!
Do you want to live a healthier life?
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There's no time like the present to make a few changes to make that happen, and it's easier than you think.
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If you are ready to make the changes, but don't know where to start, or what to change, there is help available to you.
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We have a team of Health and Wellbeing Coaches to support you on your weight loss journey. They will provide support and guidance, without judgement, and help you to become a healthier version of you!
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Contact the team to request support. This is a free service provided by your GP surgery.