There is good news for everyone who thinks they have a weight problem — andfor those who hope they never will. The short and long of it is — physical activity.

The research in this area tells us a number of important things. It tells us that Canadians who are sedentary or active at only a low level are the most likely to be overweight. Those who are at least moderately active are much less likely to be carrying around unwanted kilos.

Studies also show that many overweight people do not rate physical activity as an important part of a weight-loss or weight-control routine. Furthermore, of those who quickly regain weight after a successful bout of weight reduction, few used exercise to help them lose the weight in the first place.

Talk about a lost opportunity! Physical activity has so much going for it. It offers a wide range of health benefits, and it can be enjoyable, relaxing and rewarding in its own right. And now weight control, too.

To maintain a healthy weight, it's essential to keep physical activity on the agenda. Here are a few tips to help:

Do it daily! — or almost daily. Research shows that people who are active at least every other day are much more likely to be in the healthy-weight range than those who are active less often. How oftenyou're active each week seems to be more important for weight control than how vigorouslyor how longyou're in motion.

Be creative. Look for ways to include physical activity in your daily routine. Climb the stairs instead of taking the elevator. Choose activetransportation — bus and walk, cycle commute, etc. — every chance you get. Shun the car wash in favour of old-fashioned "elbow grease." Reconsider your use of other labour-saving devices.

Do what's right for you. If you'll be setting time aside for an exercise class or an activity session like brisk walking or swimming, do things that suit your disposition. Be sure to participate with family or friends if socializing is an important part of the outing for you.

Lose weight, not heart. If you're trying to lose some weight, don't despair. Remember that physical activity increases muscle tone, so you may be gaining muscle while losing fat and inches. Your weight may not decrease significantly, but your body shapewill be improving. Don't rely solely on the scale for signs of progress. Consult your mirror and check the fit of your clothes as well.

Finally, be patient. Developing the activity habit, getting fit and losing weight all take time. Don't rush or force things. Look for improvement over the long term, not overnight.