Overweight and Obesity (Concluding Part 4)
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Physical Activity --------------------
Physical activity should be integral part of weight loss therapy and weight
maintenance. Many people live sedentary life; have very little experience about exercise or physical activity. Such person should start physical activity under supervision or very simple activity like walking. Initially one can start at a slower rate and gradually increase it. For example, one can start by walking 10 minutes a day, 3 days in a week. Slowly increase it to 30 minutes a day and 5 days a week. Avoid any injuries by increased physical activity.
For a normal person, initially moderate level of activity for 30 to 45 minutes, 3 to 5 days a week is good enough. A moderate amount of physical activity is roughly equivalent to 150 Kcal of energy a day or about 1000 Kcal per week.
Walking seems to be very safe physical activity and does not require any supervision. Well, initially one may cover a kilometer in 15 minutes but slowly increase speed to cover same distance in 10 minutes. It may be possible to cover same distance in 5 minutes after 6 months.
Increase in physical activity is very important but it will not lead to substantial weight loss. Most weight loss occurs due to low calorie intake. Physical activity is very important to prevent weight gain. It is more important to reduce risk for cardiovascular disease and diabetes.
How one can increase physical activity at the initial stage and have fun:1. Chase your kid in a park. Walk along with your kid when he is cycling slowly.
2. Walk your dog.
3. Park your car at a distance, may be a kilometer away from the office.
4. Do not use elevator. Use staircase.
5. Walk during lunch break.
6. Help your wife by washing and ironing clothes.
7. Wash your car every Sunday.
8. Walk through your factory four times a day. In this process, one may cover 5-6 km a day.
9. Bachelors may choose a girlfriend who likes jogging
10. Whenever possible do not use your vehicle
11. Have backup plan for a rainy day
Benefits from regular physical activity –1. Weight is much easier to control
2. Physical activity is good for your heart
3. Physical activity will reduce tension and stress
4. Due to better fitness level, one feels more confident
5. You will have more energy
6. Everyone, especially boss and wife, likes a physically active person.
7. One sleeps better due to increased physical activity
8. One may meet an interesting character during walking or jogging
9. Physical activity will keep away many diseases
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Let me conclude here because there are very well written advice/opinion on physical activity based on personal experience by some members. One may go through those opinions. I do not want to repeat the same.
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Wish you Good Health