Physical activity is recommended as part of weight loss efforts and long term weight maintenance because there is strong and consistent evidence that exercise can contribute not only to losing weight, but it has modest beneficial effect on cardiorespiratory fitness.
Studies reveal that exercise supports weight loss, develops core strength, builds muscle, reduces abdominal fat (as well as fat from areas such as waists, hips and thighs). Staying active can have a favorable effect on body fat distribution and energy expenditure. Physical activity, in combination with a reduced-calorie diet will produce greater body weight reduction than diet alone or exercise alone and has the added benefit of reducing other health risks. Taken together, changes in both diet and physical activity will help achieve weight management.
When considering exercise, the intensity of physical activity must be adapted for each individual as each person has a different aerobic capacity. Any program of physical activity must be preceded by a complete physical examination by a physician. Once cleared medically, exercise should be gradually incorporated into a daily, increasing as the body becomes resilient.
The approach to physical activities should be planned, such that it can be followed without added stress that can lead to weight gain. Walking and swimming are good starting points for exercising and most dieticians recommends walking for at least 30 minutes a day and gradually increasing the walk. The body is likely to easily adapt to walking and it can become enjoyable to exercise that way. Walking on a daily basis can help to build stamina and make it easier to eventually participate in increased physical aerobic activities for burning calories.
Aerobic activities can include running, jogging, swimming, skiing, dancing, brisk walking all of which can produce quicker and more effective ways to burn calories. It is recommended that a short warm up and cool down session precede exercise. Physical activities are the easiest way to boost metabolism, helping individuals to boost their cardiovascular system and overall physical fitness. Research recommends physical activities for improved health varies between 30 – 60 minutes and 3 – 7 days a week for modest weight loss when combined with a healthy diet.
Adherence to physical aerobics activities can also help reduce cholesterol and regulate blood pressure.