The Weight Watchers program uses a points system to track and limit food intake. Each food has a points value based on the number of calories, fiber and fat grams it contains. The premise of the Weight Watchers plan is that if you stay within your personalized points target, you will lose weight.
Significance
Weight Watchers encourages exercise, offering an option that allows you to increase the number of food points you consume each day without sabotaging your weight-loss efforts. The number of points you earn for an activity depends on your weight and the intensity and length of the exercise. Weight Watchers educates dieters about using activity points on the third week of their program.
Identification
You can estimate how many points an exercise session earns by determining how many calories you burn during the activity. As a general rule, you earn one activity point for every hundred calories burned. The Calorie Control Council provides an online calculator to help you determine how many calories you burn during specific exercises, factoring in your weight and the duration of the activity.
Examples
Weight Watchers suggests five activities that will earn you at least two activity points. Dancing at a high intensity level for 20 minutes earns you two points if you weigh up to 150 pounds and three points if you weigh more. Jogging in place in the pool or gardening for 45 minutes earns two points if you weigh less than 240 pounds and three if your weight exceeds 240 pounds. One hour of low-intensity housework earns two points, or three if you weigh more than 180 pounds. Hit the golf course without the cart for 35 minutes and earn two points, or three if you weigh 220 pounds or more.
Types
The intensity of an exercise affects the number of activity points you can earn. Light-intensity exercise such as stretching or leisurely walking typically doesn't alter breathing patterns or induce sweating, according to Weight Watchers. Moderate exercises such as brisk walking or biking affect breathing patterns somewhat and cause you to break a sweat. High-intensity exercises include running and lap swimming, and evoke deep, rapid breathing, according to Weight Watchers.
Considerations
Using your earned activity points is optional. The purpose of activity points is to help dieters adopt a healthier lifestyle. The Weight Watchers program includes 35 weekly bonus points that members have the option of using all at once, throughout the week or not at all. Activity points are in addition to the bonus points. Adding exercise without spending earned points on food boosts weight-loss success, according to Weight Watchers.
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