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Exercise and Weight Loss
05/02/2006
Last month we talked about diet as one part of a weight loss program. This month we will cover the equally important aspect of exercise. Incorporating new activities into daily life helps us burn calories and lose weight over time. It took time to gain those extra pounds, it will take time to get them off.
The National Institutes of Health (NIH) defines physical fitness as 150 minutes of moderate intensity activity per week. For most people this is at least 30 minutes, five times a week. Moderate intensity activity is that which raises the heart rate and sustains the increased level for most of the time during the activity. This may include brisk walking, cycling, swimming or Tai Chi. Weight lifting, yoga, other isometric exercises and stretches are important, but do not usually raise and sustain the heart rate to a beneficial level. Aerobic exercise burns calories, tones large muscles and improves heart functioning. Keep an exercise or activity log to chart your progress in minutes for the week. This helps you plan and keeps you on track. Make plans for physical activity. Be purposeful. Vary your routine to prevent boredom and burnout. A pedometer is also a useful and inexpensive way to increase your activity level. This is perfect for busy working people who may not have time for a workout everyday. Wearing the pedometer makes you aware of the number of steps you are taking and encourages you to look for ways to add more. Purchase an inexpensive pedometer, wear it daily and chart the number of steps you take for a week or two. This will give you an idea of your current activity level and helps you set a "step goal". Most people should aim for about 10,000 steps a day, or about four miles. It may be more or less, depending on your current activity level. This is a great activity increaser and motivator. Look for ways to add some extra activity into your daily life. Try these: - Park at the far end of the parking lot at work or shopping and walk the extra distance. - Take the stairs instead of the elevator or escalator, even one or two levels makes a difference. - Walk more briskly. - Stand and pace while talking on the phone, waiting for meetings or appointments. If you plan to start a program of strenuous exercise or a diet of more than moderate calorie reduction, please see your health care professional prior to starting. If you have tried to lose weight using both diet and exercise and have been unsuccessful, there may be a medical reason that you are having difficulty. Common problems such as low thyroid or hormone imbalance can interfere with weight loss efforts, but are easily correctable if diagnosed. Call for an appointment if you would like to have these issues evaluated.
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