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Physical Activity and Weight Loss

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Weight Management

To prevent gradual weight gain, make small decreases in your food and drink calories and increase physical activity.

Consume a variety of nutrient-dense foods among the basic food groups.

Choose foods that limit the intake of saturated fats, cholesterol, added sugars and salt.

Poor diet and physical inactivity results in an energy imbalance and are the most important factors contributing to overweight problems.

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Regular exercise and physical activity are the healthiest things you can do for yourself. Keeping physically active can prevent major chronic diseases. To maintain a healthy weight, you should engage in a moderate physical activity at least 30 minutes per day.

If you need to shed extra pounds, you should increase to 60 minutes of moderate-to-vigorous physical activity on most days of the week. Setting aside 30-60 minutes each day for exercise is an effective way to weight loss, but you can also break up your exercise sessions in 5 to 6 short 10 minute work-out sessions throughout your day. The accumulated total is what is important.

Different types of exercises and their benefits

A complete and well-balanced work-out plan is a combination of Aerobics, Strength Training and Stretching Exercises.

Aerobics

Any exercise that will increase your heart rate and speed up your breathing while moving at a regular pace (walking, swimming, dancing, jogging, etc.)

Aerobics burns fat and can help you with weight control. It will strengthen your bones, your heart muscle and lower your blood pressure.

Strength Training

Exercises that are focused on working major muscle groups such as the chest, back, arms and legs. Strength training includes lifting weights, elastic bands, sit-ups and push-ups.

Strengthening exercises will help you build stronger bones and muscles, which means you will burn more calories even when you're sitting still.

Flexibility

Proper stretches every day will reduce the chance of muscle strain and injury. Stretching exercises will give you more freedom of movement and will improve your flexibility.

A good stretching routine should work each of the major muscles. Hold each stretch until you feel a slight pulling sensation but it should not be painful. Don't rush through stretching routines, they should always be gradual and gentle. Hold each stretch in a static position for about 10 to 20 seconds.

Our modern technology has made life easier, more comfortable and much less physically demanding and the results are; not enough exercise in our daily routine.

Our bodies need more activity, especially if we are carrying around a few extra pounds.

The best way to control your weight is by starting a regular exercise program and adding physical activity to your daily schedule.

The benefits of exercise are many and proper exercises will help control weight by burning the excess body fat.

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