Exercise and Weight Control

Physical exercise

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent the “diseases of affluence” such as heart disease, cardiovascular disease, Type 2 diabetes, and obesity.

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Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.

Regular physical activity is an important part of effective weight loss and weight maintenance. It can also help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform – sports, planned exercise, household chores, garden work, or work- related tasks- all are beneficial. Studies show that even the most inactive people can gain significant health benefits they perform 30 minutes or more of physical activity per day.

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Regular physical activity, combined with healthy eating habits, is the most efficient and healthy way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Physical activity helps control your weight by using excess calories that otherwise would be stored as fat. The number of calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat and use each day regulates your body weight. Everything you eat contains calories and everything you do uses calories, including sleeping,breathing and digesting  food. Any physical  activity in addition to what you normally do will use extra calories.

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Balancing the calories you use through physical activity with the calories you eat will help you achieve  the desired weight. When you eat more calories than you need to perform the day’s activities , your body stores the extra calories and you gain weight.

There are  three types of activities you need to do to keep your body healthy: endurance activities, flexibility activities, and strength activities. Do a variety from each group to eat the most health benefits. Excess body fat has been linked to such health problems, osteoporosis, diabetes, arthritis and certain forms of cancer. Some evidence now exists showing that obesity has a negative effect on both health and longevity.

If you eat just about the same amount of calories to meet your body’s energy needs, your weight will stay the same.

On the average, a person consumes between 800,000  and 900,000 calories each year! An active person needs more calories than  a sedentary person, as physically active people require energy above and beyond the day’s basic needs. All too often, people who want to lose weight concentrate on counting calorie intake while neglecting calorie output!

The energy costs of activities that require you to move  your own body weight, such as walking or jogging are greater for heavier people since they have more weight to move.

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Be Realistic :-

While using a gym is a fantastic way to lose weight, so many people enter a gym with  unrealistic expectations. The reasoning often runs like this: go to the gym, and train two hours every single day, then watch as muscle builds and fat melts away. The assumption is that intense fitness training will lead to fast weight loss as calories are burned like crazy.

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Disease and Benefits :

In addition to helping to control your weight, research shows that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life. Regular physical activity can help protect you from the following health  problems.

Heart Disease and Stroke: Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high- density lipoprotein(HDL) levels(good cholesterol)and lowering low-density lipoprotein(LDL) levels)( bad cholesterol), improving blood flow, and increasing your heart’s working capacity.

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High Blood Pressure :  Regular physical activity can reduce blood pressure in those with high blood pressure levels.Physical activity also reduces excess weight, which is associated with  high blood pressure.

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Non- insulin-dependent Diabetes :  By reducing excess body weight, physical activity can help prevent and control this type of diabetes.

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Obesity : Physical activity helps reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

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Back Pain : By increasing muscles strength  and endurance and improving flexibility and posture, regular exercise helps prevent back pain.

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Osteoporosis :  Regular weight bearing exercise promotes bone formation and may prevent many forms of bone loss associated with ageing.

Types of Activities :- 

  1. Endurance Activities:  

Here are some example to get you thinking about how to increase your endurance activities :

Walking
Yard and Garden work
Cycling
Skating
Swimming
Tennis
Dancing

Ryan Lochte swims in the men's 400-meter individual medley preliminaries at the U.S. Olympic swimming trials, Monday, June 25, 2012, in Omaha, Neb. (AP Photo/Mark J. Terrill)

    2. Flexibility Activities: 

Here are some ideas to help you increase your flexibility activities :

Gardening
Mopping the floor
Yard Work
Vacuuming
Stretching exercises
Golf
Bowling
Yoga
Curling
Dance

Silhouette of a woman doing yoga on the beach at sunset

     3. Strength Activities  :

Here are some ideas to increase your strength activities :

Heavy yard work
Raking and Carrying leaves
Lifting and carrying groceries
climbing stairs
Exercises like abdominal curls and push-ups
Weight/ strength- training routines

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Duration of Exercise :-

For the greatest overall health benefits, experts recommended that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week.

                                               Range needed to stay healthy

very light     Light effort            Moderate Effort         Vigorous Effort              Maximum
effort            (60 minutes)          ( 30-60 minutes)          (20-30 minutes)             Efforts

Strolling      Light walking          Brisk walking                Aerobics                     Sprinting
Dusting       Volleyball               Cycling                         Jogging                      Racing
Easy gardening        Raking leaves              Hockey
Stretching             Swimming                     Basketball
Dancing                 Fast swimming
Water aerobics      Fast Dancing

1.Very Light Effort

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2. Light effort  

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3. Moderate Effort

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4. Vigorous Effort

Group of people at the gym in an aerobics class

 

 5. Maximum Efforts

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