Guide For Weight Watchers Exercise Points

Weight Watchers is a weight loss organization that provides a forum for peer motivation and encourages a healthy lifestyle based on sound nutrition and fitness. The program uses the Weight Watchers points system, which assigns a value to every food based on its calorie, fat and fiber content, according to the Weight Watchers website.The Weight Watchers Momentum program personalizes your daily points budget by basing it on five factors, including your gender, age, height, weight and activity level.

Daily Points Budget

Your general level of daily activity is factored into your personalized points budget. A points quiz is available on the Just Diet Now website. In terms of activity points, if you are physically active most of the day, you earn six points toward your daily target. If you spend most of your day walking, you earn four points and if you walk some during the day, give yourself two points toward your daily budget. You can only add points for one activity level in this category, so choose the one that best describes your daily activity. If you sit most of the day, do not allow yourself any points for this category.

Levels

Your daily points budget takes into consideration your basic activity habits. If you add exercise to your routine, you earn additional points. The Weight Watchers program bases activity points on your weight and the intensity level of the activity. On its website, Weight Watchers describe light activities as those do not cause a sweat or a change in breathing patterns, such as light stretching or leisurely walking. Moderate activities include walking at a fast pace or any exercise that causes you to break a sweat and slightly taxes normal breathing patterns. High intensity workouts cause you to sweat after only three to five minutes and lead to deep, rapid breathing, according to the Weight Watchers website.

High Intensity Exercise Points

Weight Watchers provides its members with a points booster guide to help determine the number of points earned during exercise. For 30 minutes of high intensity exercise, you earn three points if you weigh less than 140, four points if you weigh 140 to 180, and five points if you weigh 181 to 225. Add one point to this total for every 40 pounds of weight over 225. An hour of high intensity exercise earns you five points if you weigh less than 110 pounds and one additional point for every 20 pounds over 110.

Moderate Intensity Exercise Points

For moderate activities, 30 minutes will earn you one point if you weigh up to 160 pounds, two points if you weigh 160 to 260 pounds and three points if you weigh 260 to 360 pounds. You get four points for this activity if you weigh over 360 pounds. A 60-minute moderate intensity workout will get you two points if you weigh less than 130 pounds, three points if you weigh 130 to 180 pounds and one additional point per 50 pounds of weight over 180.

Light Intensity Exercise Points

If you weigh less than 220 pounds, 30 minutes of light intensity exercise will earn you one point. For the same exercise, you earn two points if you weigh 220 to 360 pounds and three points if you weigh over 360 pounds. An hour of light activity will give you two points if you weigh 110 to 180 pounds, three points if you weigh 181 to 250 pounds, four points for 251 to 320 pounds and five points if you weigh over 320 pounds.