Get active to burn kJ

Regular physical activity helps you maintain good health and manage your weight. And regular activity can even reduce your risk of chronic diseases.

We should all be active in as many ways as we can throughout the day. Below are some tips about how to get more active.

Adults should aim for at least 30 minutes of physical activity a day.

To actively lose weight, aim to do 60 – 90 minutes moderate-intensity physical activity most days of the week. Start small and gradually work your way up. Remember, the weight you lose gradually is more likely to stay off than weight you lose through crash diets.

Find ways to include incidental physical activity into your day

Incidental physical activity can include walking up stairs instead of getting the lift or riding a bike to work instead of catching public transport.

Change your day so that you don’t spend so much time sitting. Try standing when talking on the phone and getting up from your desk and stretching every hour can make a difference.

Balance and burn

There’s no trick to achieving and maintaining healthy weight. It’s about balance and burn.

Balance in:

  • eating a balanced diet from the 5 main food groups
  • eating in moderation
  • controlling portion size

Balance out:

  • regular exercise to keep healthy
  • 30 minutes of moderately intense activity on most days. Or more!

kJ make a difference

So reducing the kJ we eat and drink every day, or doing more exercise every day, can make a difference. For example:

  • reducing the kJ we eat and drink by just 100 kJ every day, or
  • burning up 100 kJ more by exercise every day
can mean that you lose 1 kg of body fat after a single year.

You can achieve that by:

  • swapping a large food or drink serve for a smaller one
  • swapping full fat for low fat or skim milk
  • swapping a high sugar food or drink for an artificially sweetened or ‘low-cal’ one, or for water
  • swapping a fried food for a fresh, low kJ one
  • having fewer kJ at other meals
  • doing more activity when you eat more kJ.

For more ideas see Swap it, Don't stop it