Obesity is generally defined as the condition of weighing
20% or more over your ideal weight. You can find the ideal
weight for your height and sex from a weight chart. In the
United States, about one of every five men and one of every
three women are obese.
The goal of treatment for obesity is weight loss. Exercise
is an essential part of any weight-loss program and should
become a permanent part of your lifestyle. The benefits of
exercise can include:
- burning off calories and losing weight
- maintaining muscle tone
- increasing your metabolic rate (the amount of calories
your body burns 24 hours a day)
- improving circulation
- improving heart and lung function
- increasing your sense of self-control
- reducing your level of stress
- increasing your ability to concentrate
- improving your appearance
- reducing depression
- suppressing your appetite
- helping you sleep better
- preventing diabetes, high blood pressure, and high
cholesterol.
Some people can lose weight by themselves, but most should
seek help from a health care provider. Your provider will
check your pulse, blood pressure, and heart; ask about your
medical history; and order lab tests if necessary.
Your health care provider may refer you to a dietitian to
plan your diet. A dietitian can prepare a healthy diet that
will help you lose 1 to 2 pounds a week.
Your health care provider will recommend the right kinds of
exercise for you. Your health care provider may suggest
that you:
- Walk every day.
- Take the stairs instead of the elevator.
- Do errands on foot, if possible. If you need to drive to
run errands, park farther away and walk to your
destination.
- Find a physical activity that is convenient and
affordable for you and fits your lifestyle.
- Go to a spa, gym, or exercise class.
- Find a friend, coworker, or family member to exercise
with.
- Exercise at the same time every day.
As you begin to exercise more, keep the following guidelines
in mind:
- Your goal is to begin a routine of physical activity that
can become an enjoyable part of your life.
- Choose activities you enjoy, can afford, and can fit into
your schedule.
- Use a chart that shows how many calories are burned in
different physical activities to get ideas for types of
exercise.
- Consider bicycling, walking briskly, or exercising at
home with videotapes if you don't like sports or gyms.
(Many team sports--for example, bowling--do not provide
the level of physical activity needed for the best
results.)
- Build up slowly to a level of activity that makes you
breathe more heavily, increases your heart rate, and
makes you sweat. Do not do so much that you strain your
muscles or feel dizzy or nauseated.
- Build up to exercising for 30 minutes a day, most days of
the week. Thirty-minute workouts are good for
cardiovascular health. Longer, more frequent workouts,
such as brisk walking, are better for weight loss. You
will benefit even if the 30 minutes of activity are done
in three 10-minute periods a day. As you increase your
total amount of physical activity, you increase your
benefit.
- Do warm-up exercises or gentle stretches before
exercising. Do cool-down exercises afterward.
- Wear proper shoes and loose-fitting clothing.
- Drink extra water or sports drinks such as Gatorade when
you exercise strenuously or in hot weather.
To maintain your exercise program, follow these guidelines:
- Choose a form of exercise you enjoy.
- Avoid setting your expectations too high.
- Start out slowly and build your stamina gradually.
- Find a friend to exercise with.
- Make friends in your exercise class. Talk to the class
instructor and ask for supervision if you need it.
- Avoid being competitive. Try to improve on your last
effort instead of comparing yourself with someone else.
- Combine exercise with social activities, such as by
joining a group.
- Avoid burnout and injury by taking 1 to 2 days off from
workouts every week.
- Recover completely from illness before resuming exercise.
Then start with less exercise and increase the amount you
do gradually to avoid injury.
- Join in sports activities that benefit community or
charity organizations.
- Remember that exercise needs to be continued throughout
your life. Don't try to be too intense. Enjoy getting
healthy.
- Have fun.
Developed by McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.