of Exercise in Treating Obesity
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 one out of three women
is considered obese.
The goal of
treatment for obesity is weight loss and a
healthy lifestyle. 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:
calories and losing weight
your metabolic rate (the amount of
calories your body burns 24 hours a day)
heart and lung function
your sense of self-control
your level of stress
your ability to concentrate
diabetes, high blood pressure, and high
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; perform a physical
exam and order lab tests if necessary.
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. The diet will provide fewer
calories a day to maintain your ideal
care provider will recommend the right kinds
of exercise for you. Your health care
provider may suggest that you:
stairs instead of the elevator.
on foot, if possible. If you need to
drive to run errands, park farther away
and walk to your destination.
physical activity that is convenient and
affordable for you and fits your
Go to a spa,
gym, or exercise class.
friend, coworker, or family member to
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
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.
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.)
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, several
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.
exercises or gentle stretches before
exercising. Do cool-down exercises
shoes and loose-fitting clothing.
water when you exercise strenuously or
in hot weather.
your exercise program, follow these
form of exercise you enjoy.
setting your expectations too high.
slowly and build your stamina gradually.
friend to exercise with.
in your exercise class. Talk to the
class instructor and ask for supervision
if you need it.
competitive. Try to improve on your last
effort instead of comparing yourself
with someone else.
exercise with social activities, such as
by joining a group.
burnout and injury by taking 1 to 2 days
off from workouts every week.
completely from illness before resuming
exercise. Then start with less exercise
and increase the amount you do gradually
to avoid injury.
sports activities that benefit community
or charity organizations.
that exercise needs to be continued
throughout your life. Don't try to be
too intense. Enjoy getting healthy.
iMcKesson Clinical Reference Products.
Published by iMcKesson Clinical Reference
Copyright © 1991-2000 iMcKesson LLC. All
Adapted from content provided
by iMcKesson, LLC
Review Date: 7/25/2001