stress management  |  nutrition  |  health  |  fat loss  |  fitness

 

The known physical side effects of obesity are multiple and broad spectrum in character. These include the following:

 

• Increase in risk of developing type 2 diabetes mellitus due to excessive insulin secretion and organ resistance to insulin

 

• Menstrual irregularity and infertility

 

• Heart attack and stroke due to hypercholesterolemia, hyperlipidaemia, and hypertension

 

• Pulmonary issues centering on asthma and obstructive sleep apnea

 

• Orthopaedic issues of bowed legs and hip instability (for example, slipped capital femoral epiphysis)

 

• Metabolic issues (non-alcoholic fatty liver disease, gallstones and gastroesophageal reflux [GERD])

 

According to American College of Sports Medicine (ACSM) For obese persons, the focus of the exercise program should be based on low-intensity aerobic activity with progressively increasing duration. Aerobic exercise provides overall health benefits, including fat loss, an increase in daily energy levels, and reduced risk of health problems. At the beginning of the program, the frequency and duration of the activity is more important than the intensity. Aim for exercising four or five days a week for 30 to 60 minutes. If you were previously sedentary, these sessions can be broken up into three 10-minute sessions, with gradual increases in duration.

 

In addition to aerobic activity, resistance or weight training can also provide some benefits to overall health. Not only does weight training make you stronger, but it also raises your muscle-to-fat ratio, which increases the amount of calories you burn at rest.

 

Despite all your inclinations to monitor your weight on the bathroom scale, try to resist focusing on weight loss. The body has a tendency to gain muscle or lean weight initially, so although your body is benefiting from the exercise, the pounds might not drop off right away. Focus on the quality and quantity of the exercise instead.

 

• Engage in activity that puts minimal stress on the joints, such as walking, swimming or water exercises, and cycling.

 

• Ease into your workout. Start slowly for the first five minutes to give your body time to adjust to the activity.

 

• Work at a comfortable pace that allows you to talk without too much difficulty.

 

• Focus on increasing duration first, then increasing intensity.

 

• Slow down for the last five minutes to allow your body to ease back into its resting state

 

• Finish with stretching exercises.

 

 

Precautions

 

• It is important to gradually increase the duration and intensity of the exercises, while understanding that you will have to build up to longer and more strenuous workouts

 

• Jogging can cause stress on the knees and joints and is generally not recommended for the obese because of risk for injury. Instead, stick to lower impact aerobics activities until you are in better shape.

 

• Obese people should be especially careful about heat exhaustion given that they are less able to adapt to temperature changes. Wearing light clothing will allow for better heat exchange while exercising.

 

• Hydration is very important for the obese, since they are susceptible to dehydration. Be sure to drink fluids frequently before, during, and after exercise.

 

• Slow down or stop if you experience chest pains, shortness of breath, palpitations, nausea, pain in the neck or jaw, or major muscle or joint pain.

 

Integrate physical activity into daily activity:

 

• Take the stairs.

• Park farther from the door.

• Take a short walk at lunch.

• Turn off the TV.

• Take walk breaks from work.

• Wear a pedometer for monitoring your activity.

 

People don’t just have time to exercise…they MAKE time to exercise. Be in control of your life. Make exercise a part of your day, every day!