Physical activity

Physical activity assessment should include levels of inactivity and requires an individualised, person-centred approach. When exploring ways of increasing activity levels it is useful to keep in mind the acronym FITT (Frequency, Intensity, Time, Type) but first it is important to ascertain what current levels are. The recommended activity level for everyone varies from a minimum of 30 minutes of moderate intensity physical activity per day (such as brisk walking) most days of the week, to 10,000 steps a day for weight loss maintenance.

However, obese individuals, especially those with a higher body mass index (BMI) tend to be very inactive. Therefore, it may be counterproductive to insist on such a number as 10,000 if the actual number of steps achieved is only, say, 2-3000. For those who are mobile one simple means of assessing current activity is to use accurate step counters. Once this has been done non-judgementally, gradual increments, such as 10% increases at weekly intervals, are more acceptable and practical to implement. Continuing increased physical activity levels is crucial for weight maintenance following weight loss.

Various tools have been developed to assess physical activity. Obese individuals usually find it harder to achieve a particular physical activity level (e.g., walking half a mile) than athletic individuals, so the perceived level of exhertion can be a useful index. The Borg scale can be used for this - more information on our clinical materials page.