Lose Weight Through Exercise and Staying Active

Staying active has become a national battle cry and it's largely because obesity has become a huge public health concern. Data shows that up to fifty percent of people in most states are obese. While poor diet cannot be ignored, inactivity is a large component of the problem. Physical education programs get cut in schools to save money, families lead busy lifestyles and computer work and television occupy our time. Staying active is not as easy as it sounds.

When most people think of staying active or exercising they picture a grueling workout at the gym every day. The assumption is that intense exercise will lead to fast weight loss as calories are burned like crazy. While using a gym is a fantastic way to lose weight, so many people enter a gym with unrealistic expectations. Trying to do too much too soon leaves us exhausted, achy and lacking in motivation. The fast weight loss we dreamed of doesn't materialize, and we stop going to the gym. In doing so, we forfeit any exercise-related weight loss and other health benefits.

In fact, a good trainer will advise you not to start working out at such a break-neck (or sprained muscle) pace. Instead, he or she will suggest you start light cardiovascular training three days a week to slowly build up strength while staying active on a daily basis. Not only is this more manageable, you're less likely to have training injuries and more likely to keep it up.

One other note if you go to the gym to lose weight: Throw out your scale. Staying active burns fat, sure, but also builds muscle. Muscle weighs far more than fat, so though you might be healthier and in better shape, you might actually gain weight over the first few months! Ditch the scales in favor of a measuring tape if you want to chart your progress.

Lets face the facts: While the gym works wonders for most people, if you are very overweight or obese, even light gym training may prove too strenuous for you. Not to mention how self-conscious you feel training next to Buffy the Tai Bo Queen.

The truth is, staying active doesn't require a gym membership, or even intense exercise. In fact, for many of us who lead sedentary lives, staying active just means getting up and moving around!

Experts recommend thirty minutes of exercise daily. This doesn't mean it all needs to be done in one fell swoop. Staying active for 10 minutes at a time three to four times a day and building up the amount of time slowly is a great way to introduce your body to exercise.

When asked, doctors often suggest walking as the best exercise for obese patients.

 

If you need motivation, consider walking with a friend or family member. An evening walk can become a wonderful way to catch up on the events of the day, and the company makes it more enjoyable. If you can't find someone to walk with, bring along some music as a diversion.

Most people start walking, but quickly give up on the idea. Why? Walking to lose weight works, but it takes a long time before you see any visible results. So it's hard to get out there every day—feels like you're doing all the work for nothing. Consider changing your thinking. Rather than focusing on weight loss, think of exercise as a step to becoming healthy. Results may not be instant but they are enduring and contribute to slow and steady weight loss.

Here are a few other ideas for staying active:

For some staying active means employing pedometers to measure steps. Available at various prices and accuracies, pedometers can be clipped to clothing and acts as a step counter. At its best, a pedometer gives the wearer a better picture of daily activity. According to health experts, for every 2000 steps 100 calories are burned. A recommended 10,000 steps per day for good fitness translates into approximately five miles and the prevention of a ten-pound weight gain every year.

People who use pedometers report that staying active is easy when they had a goal to work towards. If the number falls short of the 10,000 steps at the end of the day, they add an extra walk to meet their goal.

Resources

Hu, F.B., Willet, W.C., Li, T., Stampfer, M.J., Colditz, G.A. & Manson, J.E. (2004, December 23). Adiposity as compared with physical activity in predicting mortality among women. New England Journal of Medicine 351(26), 2694-2703.

LaFontaine, T.P. & Roitman, J.L. (nd). Lifestyle management of adult obesity: Exercise plan. University of Missouri-Columbia.

Public Health—Seattle & King County. (2001, January 5). Obesity on the rise—healthy eating and exercise are urged.

South Dakota Department of Health. (nd). Step challenge.