Recent research has shown that high-energy or high-impact work-outs combined with a strict diet are not effective long-term strategies for losing weight or getting in shape. Part of the reason is that that intense work-outs cause you to exert more physical and mental energy than you may feel capable of sustaining on a regular basis. I’m sure we all know someone who religiously went to 90 minutes of aerobics every day for a year or longer, then just quit. Maybe this even describes you. Classes that focus on “the burn” not only cause you to eventually “burn out,” they can also cause you to eat more, because they create a feeling in your body-mind that you need to “fuel” your workout. In addition, intense work-outs can you leave you feeling tired, making you less active for the rest of the day.

The National Academy of Science concluded last year that one hour of brisk walking (15-minute miles) is a good way for people to meet their daily exercise requirement. Using a calculation called an MET to gauge intensity and rate of physical activity according to oxygen consumption, scientists learned that certain low-intensity activities helped people burn more calories. The World Health Organization also suggests moderate exercise. According to WHO, people who exercise moderately tend to be more active overall because they don’t overload their systems and are more apt to take the stairs and engage in non-competitive sports and activities.

But, if you’re like me, you don’t need studies to tell you this. You already know that the key to losing a few pounds and staying fit is to eat a healthy, protein-rich, vegetable- and fruit-based diet and to move your body often in a way you find enjoyable. Prolonged moderate exercise, such as a 30-minute walk or a yoga class can burn as many calories as you need to burn, energize you, and not leave you feeling like you need to eat more calories to keep you going.