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The National Health and
Examination Survey (NHANES I)
showed that people who engage in limited
recreational activity were more likely to gain
weight than more active people. Other studies have
shown that people who engage in regular strenuous
activity gain less weight than sedentary people.
Studies on twins (twins have
identical genes) showed that physical
activity might actually protect the more active twin
from developing obesity.
Physical activity and exercise
help burn calories. The amount of calories burned
depends on the type, duration, and intensity of
the activity. It also depends on the weight of the
person. A 200-pound person will burn more calories
running 1 mile than a 120-pound person, because
the work of carrying those extra 80 pounds must be
factored in. But exercise as a treatment for
obesity is most effective when combined with a
diet weight-loss program. Exercise alone without
diet will have a limited effect on weight because
one has to exercise a lot to simply lose one
pound. However regular exercise is an important
part of a healthy lifestyle to maintain a healthy
weight for the long term. Another advantage of
regular exercise as part of a weight-loss program
is a greater loss of body fat versus lean muscle
compared to those who diet alone.
Other benefits of exercise
include:
Improved blood sugar control and increased
insulin sensitivity (decreased
insulin resistance) Reduced triglyceride
levels and increased good HDL cholesterol levels
Lowered blood pressure A reduction in abdominal
fat Reduced risk of heart disease. A study
performed in men found those with moderate
activity had a 23 percent lower risk of death than
those who were less active.
Remember, these health benefits
can occur independently (with
or without) achieving weight loss. Before
starting an exercise program, you should talk to
your doctor about the type and intensity of the
exercise program. General exercise
recommendations:
20-30 minutes of moderate exercise 5 to 7 days a
week, preferably daily. Types of exercise include
walking, stationary bicycling, walking or jogging
on a treadmill, stair climbing machines, jogging,
and swimming. Exercise can be broken up into
smaller 10-minute sessions. Start slowly and
progress gradually to avoid injury, excessive
soreness, or fatigue. Over time, build up to 30 to
60 minutes of moderate to vigorous exercise every
day.
People are never too old to start exercising.
Even frail, elderly individuals
(ages 70-90 years)
can improve their strength and balance.
Exercise precautions:
The following people should
consult a doctor before vigorous exercise: Men
over age 40 or women over age 50. Individuals with
heart or lung disease, asthma, arthritis, or
osteoporosis.
Individuals who experience chest pressure or pain
with exertion, or who develop fatigue or shortness
of breath easily.
Individuals with conditions that increase their
risk of developing coronary heart disease, such as
high blood pressure, diabetes, cigarette smoking,
high blood cholesterol, or having family members
with early onset heart attacks and coronary heart
disease |
