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Weighing Less -
Easier with Exercise?
Some Questions and Answers
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I have been losing weight on a
low-calorie meal plan – do I really need to exercise?
Weight gain is most commonly associated with eating too many
calories and a sedentary lifestyle. To achieve weight loss goals
and most importantly to maintain target weight, it is advisable
to make changes to both sides of the energy equation: the inputs
and the outputs. Research shows that people who include physical
activity in their weight-loss programmes are more likely to keep
their weight off than people who only change their diet.
Dieting alone will result in a loss of valuable body tissue such
as muscle mass which in the long-term means even lower daily
calorie intakes to prevent weight gain. Physical activity not
only promotes loss of body fat instead of muscle and other
non-fat tissue, but also increases metabolic rate and therefore
calorie expenditure both when exercising and when at rest. Plus
physical activity reduces abdominal fatness or "apple shape"
(fat that accumulates around the stomach and chest area,
associated with an increased risk of diabetes and heart
disease).
Can I lose weight with just exercise?
Most studies show that an “exercise only” weight loss strategy
produces an average loss of 4 to 6 pounds. Exercise-based weight
loss is guaranteed to preserve muscle tissue, and encourage fat
loss.. This is good news, but the small amount of weight lost
can be very demotivating. In order to lose more, it is
definitely worth considering eating less as well as moving more.
Eat less to take off the pounds and move more to keep the
unwanted pounds from returning long-term.
Do I need to see a physician before I start an exercise
regime?
You should talk to your physician if you:
• have a chronic health problem such as diabetes, heart disease,
asthma or arthritis
• have high blood pressure, high cholesterol, or personal or
family history of heart disease, or
• are a woman over age 50 or a man over age 40.
For how long should I exercise to lose weight?
The benefits are cumulative and any increase in daily physical
activity levels will deliver some benefits.
The optimal amount of exercise, according to The United Nations
FAO/WHO Global Strategy for Prevention of Chronic Disease is 60
minutes of moderate-intensity physical activity per day— such as
brisk walking — every day of the week to maintain an ideal
weight and achieve maximum health benefits.
However, one magic number doesn’t work for everybody. For
example, f you participate in vigorous intensity activities such
as jogging at 6 mph or faster, just 20 to 30 minutes on most
days of the week, the benefits will be similar.
Remember also, that you don’t need to complete 60 minutes of
physical activity in one continuous session. The cumulative
effect of physical activity throughout the day is what counts,
and all type of activity help – so make every effort to make
time for a walk or jog in the morning and stay as active as
possible through the day – walk for sometime during your lunch
hour, walk up the stairs instead of taking the elevator, play a
game of tennis after work, do some housecleaning and go for a
walk with the kids after dinner. You’ll be surprised to see how
fast the minutes add up.
Is walking really a healthy way to get some exercise ?
Research has found that 10,000 steps per day provides equivalent
benefits to the 60 minutes per day of physical activity advice.
Small inexpensive pedometers are now readily available, and
provide a convenient way of monitoring your success in achieving
10,000 steps daily goal.
What is "moderate-intensity physical activity?"
Moderate-intensity physical activity refers to an activity that
burns 3.5 to 7 Calories per minute (kcal/min). This activity
level is equal to the effort a healthy individual might burn
while walking briskly, walking up the stairs, mowing a lawn,
dancing, swimming for recreation, cycling at a medium pace, or
playing actively with children. Regularly accumulating 60
minutes of these kinds of activities over the course of the day
will bring substantial health benefits.
What is "vigorous-intensity physical activity?"
Vigorous-intensity physical activity refers to any activity that
burns more than 7 Calories per minute (kcal/min). These levels
are equal to the effort a healthy individual might burn while
jogging, engaging in heavy yard work, participating in
high-impact aerobic dancing, running, brisk walking, swimming
continuous laps, or bicycling uphill.
Can more intense and longer duration of exercise lead to
greater weight loss?
A study published in the September 2003 issue of Journal of the
American Medical Association concluded that exercise intensity
and duration in one session doesn’t influence weight loss – its
simply the total number of calories burned in the exercise
session that determines the amount of weight lost.
How do I know how many calories I burn with an activity? –
Option 1
When it comes to exercise, it's important to keep in mind that
different activities and the intensity of a workout influence
how many calories are used by a given activity.
Click Here
for
more information on the approximate number of minutes of
activity required to burn 150 calories.
How do I know how many calories I burn with an activity?
– Option 2
The following table provides hourly estimates of calories burned
during a physical activity by a 68kg person. As 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, a heavier person would burn more
calories and a lighter person would burn less calories whilst
performing the same activity for the same duration of time.
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Energy Expenditure Chart
What kind of exercise is the best for weight loss?
Although any kind of physical movement requires energy
(calories), aerobic exercise uses the most energy. To achieve
weight loss therefore, aerobic activities like jogging, brisk
walking, swimming, biking, and aerobic dancing are ideal. In
addition to aerobic exercise, it is also a good idea to include
some muscle strengthening and stretching exercises in your
routine, as they build muscles mass which increases metabolic
rate, and endurance. |
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How hard should I be working when exercising?
Aim to exercise at intensity vigorous enough to cause your heart
rate and breathing to increase. How hard you should exercise
depends to a certain degree on your age, and is determined by
measuring your heart rate in beats per minute. The heart rate
you should maintain is called your target heart rate, and there
are several ways you can arrive at this figure. The simplest is
to subtract your age from 220 and then calculate 60 to 80
percent of that figure. Beginners should aim to start at the 60
percent level, more advanced can work up to the 80 percent
level. This is just a guide however, and people with any medical
limitations should discuss plans with their doctor.
I have never exercised – how do I start and which exercise is
the best for me?
If you’ve never exercised, check with your doctor first. Once
the doctor gives you the green light, choose an activity that
can be done regularly, and is enjoyable for you. Start slowly –
for example, try to walk 5 minutes on at least 3 days for 1
week. It may not seem like a lot, but any activity is better
than none. Gradually set aside a regular exercise time, increase
to walking for 30 minutes three days a week and slowly build to
45 minutes of more intense walking, at least five days a week.
This level of physical activity will burn an extra 100 to 200
calories per day. Avoid injuries by pacing yourself and
including a warmup and cool down period as part of every
workout. Later, focus on increasing ‘every day’ activities such
as taking the stairs instead of the elevator, so as to
accumulate at least 60 minutes or more of moderate-intensity
physical activity on most, and preferably all, days of the week.
It won't be easy, especially at the start. But as you begin to
feel better, look better and enjoy a new zest for life, you will
be rewarded many times over for your efforts.
When is the best time to exercise?
Studies have consistently shown that exercise later in the
afternoon produces better performance and more power, as muscles
are warm and more flexible, perceived exertion is low, reaction
time is quicker, strength is at its peak, and resting heart rate
and blood pressure are low. It is also a time when most people
are awake and alert. However, if you feel good beginning your
day with exercise, you don’t need to change your schedule, as
everyone agrees that consistent exercise at any time is better
than no exercise at all. In fact, people who exercise in the
morning are more successful at making it a habit. It is
advisable however, to emphasize stretching and a good warm-up to
insure that your body is ready for action and protect yourself
from injury.
I am very overweight, what’s the best exercise for me?
You can try weight-bearing activities, like walking or
non-weight bearing activities, like swimming and water workouts,
which put less stress on your joints because you do not have to
lift or push your own weight. If your feet or joints hurt when
you stand, non-weight-bearing activities may be best for you.
Lifestyle activities, like gardening, which do not have to be
planned are also good options for you. And remember, physical
activity does not have to be hard or boring to be good for you.
Anything that gets you moving around—even for only a few minutes
a day—is a healthy start to getting more fit.
Can strength training help me to lose weight?
Strength training activities include lifting weights, using
resistance bands, and doing push-ups or sit-ups. Besides,
building stronger muscles, strength-training can help you use
more calories (more muscles means you burn more calories even
whilst sitting still), reduce injury (strong muscles improve
balance and support joints, lowering injury risk), build bone
and prevent bone loss with age. Allow at least 1 day of rest for
your muscles to recover and rebuild before another strengthening
workout.
How do I fit in 60 minutes of exercise into my hectic
schedule?
Physical activity in short bursts, can provide similar health
benefits as one long session of exercise. So, you don’t need to
carve out a 60 minute slot out of your daily routine . You could
perhaps include a brisk 10 or 15-minute walk in the morning and
during your lunch hour and another brisk walk for about
20-minutes or so later in the evening. This scheduled activity
along with some incidental activity like getting off one bus
stop earlier and walking the rest of the way, taking the stairs
instead of the elevator or some house cleaning can help you
achieve exercise goals
It may also be useful to block out the same time period every
day for exercise - this way it becomes part of your daily
routine just like brushing your teeth. Some people find
committing some time to exercise first thing in the morning
works because this is the time when least likely to get
interrupted by other things.
It might be helpful to swap a few hours of television time to
make time in your schedule for physical activity or to make a
list of things you enjoy doing in your spare time, identify
which can serve to increase your activity level.
How can I stay motivated on an exercise regime?
It takes about six months to “lock in” a new behavior. So, aim
to do what is necessary to change your exercise behavior
permanently and dedicate yourself to your daily goal each day
for a minimum of six months. If you do that, you will be much
more likely to maintain this goal permanently. Regular habits
can be interrupted by illness, work or other obligations, so do
make every effort to get back into the exercise groove as soon
as possible.
Also consider finding a buddy to exercise with or locate a few
buddies you can call upon to join you from time to time.
How can I encourage my family to increase their physical
activity?
Plan family activities that provide everyone with exercise and
enjoyment, like walking, dancing, biking, or swimming, and then
make time for this to happen, such as takinga walk with the
family after dinner instead of watching TV.
Physical activity needs to become a part of life, so aim to
become more active throughout your day and encourage your family
to do so as well.
Parents are the most influential role models for their kids, so
the best way to encourage them to get active, is to be active
yourself.
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