Carving out the time (and, honestly, the energy) to exercise can be a challenge, especially if your main focus is healthier eating. But here’s why a workout is so worth it: Regular physical activity helps you lose weight, of course, but it’s also been proven to improve your mood and overall well-being** and decrease risks of chronic diseases.^

*‎People following the WW program can expect to lose 1 to 2 pounds per week.

Plus, research shows that changing what you eat and increasing physical activity leads to more weight loss than just altering what’s on your plate.† Whether you’re Team Newbie, Team No Days Off, or somewhere in between, we help you find activities you enjoy and keep track of your progress.

‎Make exercise fun—and don’t overthink it

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As important as activity is, you don’t need to run a 5K (unless that’s your thing!) to get its benefits. Your goal? Just move every day—whether you take the stairs or take a spin class. With WeightWatchers, you’ll:

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• Stroll toward your goals. Tune into 5-Minute Coaching audios, guided meditations, and WalkTalks podcasts featuring celebrity guests so you can get in your steps and stay inspired.

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Boost your Points® budget

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Physical activity is rewarding in more ways than one: You’ll add Points for doing it.

This is another way we tailor the plan to you, ensuring that your Budget adjusts to your activity levels and you have enough to eat each day—whether you’re chilling on the couch or constantly on the go.

1. When you sign up, we’ll calculate a customized weekly activity target that’s right for you.
   
   
2. The Points you add are calculated by the intensity, duration, and type of activity and your metabolic rate, which is determined by your age, height, weight, and sex.
   
   
3. For every Point added from activity, one Point will be automatically added to your weekly Points Budget. There’s no weekly limit.
   
   
4. High-intensity or strength workouts will add the most Points, but all movement counts—including that speedy houseclean before a last-minute get-together.

Track activity, hands-free ‎ ‎

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We’ll tally your activity by minutes or steps taken (your choice). You can also sync your wearable fitness device to the WW app for easy tracking.

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Visualize your achievements

‎‎*At 6 months, participants in a clinical trial of the WW weight-loss program lost an average of 9.7 lbs (5% of body weight).

See your daily and weekly progress—including steps taken, workouts completed, and total active minutes—right on your activity dashboard.

**Penedo, F.J., and Dahn, J.R. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Curr Opin Psychiatry. 2005 Mar 1;18(2):189-93.

^U.S. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition. Washington, D.C.: U.S. Department of Health and Human Services; 2018. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

†Lee, D.H., Rezende, L.F., Joh, H.K., Keum, N., Ferrari, G., Rey-Lopez, J.P., Rimm, E.B., Tabung, F.K., Giovannucci, E.L. Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: A prospective cohort of U.S. adults. Circulation. 2022 Jul; 12.