You would do less than 30 minutes of moderate exercise like walking and less than 15-20 minutes of vigorous exercise like running each day. Lightly active You typically do 1-3 days of light activity or sports each week. Under 5,000 steps per day puts you in the category of ‘sedentary’.
You may have a sedentary desk job where you are sitting for large amounts of time each day. If you’re still struggling with choosing the right activity level for you, here are some modern examples we use with our Body Smart clients: Very intense exercise: 2+ hours of elevated heart rate activity.Īt Body Smart, we always advise that you underestimate your activity level at first and then adjust accordingly each week as you monitor your progress towards your chosen goals.Intense exercise: 45-120 minutes of elevated heart rate activity.Exercise: 15-30 minutes of elevated heart rate activity.When assessing the intensity of exercise, the Harris Benedict formula offers the following explanations: Very active - very intense exercise/sports 6-7 days a week.Moderately active - moderate exercise/sports 3-5 days/week.Lightly active - light exercise/sports 1-3 days/week.We have used the Harris Benedict formula which categorises activity levels as follows: Setting the right average activity level is important for your daily calorie targets to ensure you are properly fuelled for the level of exercise you perform.īut how do you decide your activity level?
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