A closer look at physical activity and metabolism

You can't easily manage the speed of your basal metabolic rate, but you can affect how many calories you burn through physical activity. The more active you are, the more calories you burn. In fact, some people who seem to have a fast metabolism are probably just more active — and maybe fidget more — than others.

The Physical Activity Guidelines for Americans recommends the following to burn more calories:

• Aerobic activity. As a general goal, aim for at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal mix of the two types.

  For even more health benefits, get 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.

  Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Aim for a brisk walk for 30 minutes five days a week to meet your goal. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing.

• Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

  Strength training can include the use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.