A closer look at physical activity and metabolism

You can't easily control the speed of your basal metabolic rate, but you can control 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.

To burn more calories, the Physical Activity Guidelines for Americans recommends the following:

• Aerobic activity. As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.

  Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. 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. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.