Physical activity and exercise in obesity

Physical activity and exercise in obesity:

People who engage 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 Sedentary people. Physical activity and exercise help burn calories. The number of calories burnt 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 one mile than a 120-pound person because the work of carrying those extra 80 pounds must be factored in. 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 greater loss of body fat versus lean muscle compared to those who diet alone. Other benefits of exercise include, improved blood sugar control an increased insulin sensitivity, reduced triglyceride levels and increased good HDL cholesterol levels, lower blood pressure, reduce risk of heart diseases, reduction in abdominal fat. Before starting an exercise program, talk to a doctor about the type and intensity of the exercise program.

Physical activity and exercise in obesity:


Perform 20 to 30 minutes of moderate exercise 5 to seven days a week, preferably daily. Types of exercise include stationary by cycling, walking or jogging on a treadmill, stair climbing machines, jogging & swimming.

Start slowly and progress gradually to avoid injury, excessive soreness, or fatigue. Overtime builds 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 can improve their strength and balance.


One effective way to lose weight is to eat fewer calories. One pound is equal to 3500 calories for stop in other words, you must burn 3500 more calories than you consume to lose one pound. Most adults need between 1200 to 2800 calories per day, depending on body size and activity level to meet the bodies energy needs. The higher the initial weight of a person, the more quickly he or she will achieve weight loss. Basically, the diet should be calorie deficit to meet the requirements. There is controversy regarding carbohydrates (low carbohydrate diet) and weight loss for stop when carbohydrates are restricted, people often experience rapid initial weight loss within the first two weeks. This weight loss is due mainly to fluid loss first half and carbohydrates are added back to the diet, weight gain often occurs, simply due to a regain of the fluid.


  • For a long-term weight reduction and maintenance, a diet must contain balanced, nutritious foods to avoid vitamin deficiencies and other diseases of malnutrition.
  • Eat more nutritious foods that have low energy density. Low energy dense foods contain relatively few calories per unit weight.
  • About 55% of calories in the diet should be from complex carbohydrates. Eat more complex carbohydrates such as brown rice, whole grain bread, fruits and vegetables. Avoid simple carbohydrates such as table sugar, sweets, Donuts, cakes and muffins.
  • Cut down on non-diet soft drinks comedies sugary soft drinks are loaded with simple carbohydrates and calories. Simple carbohydrates cause excessive insulin release by the pancreas, and insulin promotes growth of fat tissue.
  • Educate yourself in reading food labels and estimating calories in serving sizes.
  • Consult to doctor before starting any dietary changes. Your doctor or nutritionist should prescribe the number of daily calories in your diet.

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