Final answer:
For better weight maintenance, at least 150 to 300 minutes of moderate-intensity exercise per week, or 75 to 150 minutes of vigorous-intensity exercise, along with muscle-strengthening activities twice a week, are recommended by the HHS.
Step-by-step explanation:
To achieve better weight maintenance, a combination of dietary changes and increased physical activity is essential. According to the National Weight Control Registry (NWCR), the majority of individuals who successfully maintained weight loss engaged in high levels of physical activity—around one hour per day. Additionally, the U.S. Department of Health and Human Services (HHS) recommends for adults to engage in at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, along with muscle-strengthening activities on two or more days a week. Beyond the minimum guidelines, more exercise can lead to additional health benefits and aid in weight loss and maintenance.
It is important to start with manageable amounts of exercise and gradually increase to meet these recommendations. As the HHS guidelines suggest, even periods of exercise shorter than 30 minutes can be beneficial when starting out. Overall, consistently meeting these physical activity guidelines can contribute significantly to maintaining a healthy weight and overall well-being.