n our last issue, we mentioned how to calculate whether you are overweight or obese. Now we introduce the golden rule for long-term weight control: sufficient exercise.

Studies have shown that 30 minutes of moderately-intensive exercise every day (e.g. brisk walking or cycling) can greatly reduce the risk of an adult getting chronic diseases, such as diabetes. If you wish to keep your weight under control, or prevent the weight you have already lost from returning, you will need to burn between 2,500 and 2,800 calories each week. This will require 60-90 minutes of moderately-intensive exercise every day.

It will be easier for you to start with lighter exercise and work out two or three times a week. You can choose a variety of different exercises to make it more interesting. If you are really too busy, you may consider incorporating exercises into your daily activities. Getting off the bus a stop earlier and walking the extra distance, and taking a brisk walk during your lunch break are both good examples.

Different types of exercises burn different amounts of calories. Take a look at the following table; it will help you to work out your fitness plan.