Physical activity is the most important way to increase
the amount of calories you burn. Unless your doctor rules it
out for you, physical activity is recommended for everyone.
Physical activity can benefit your health even if you don’t
lose weight.
Any physical activity that you like is a good one because
all activity helps you burn calories. Physical activity is
anything from a conscious effort to be more active during
the day, to
participating in a formal exercise routine. If you are
inactive now, you can become more active by adding just a
few minutes of activity to your day. For example, you can
park the car further away from the store entrance than
usual, or find ways to take extra steps during the day.
Even if you are uncomfortable performing traditional
exercises, you may be able to participate in an exercise
program designed especially for obese people. If you are
extremely obese, it is important to discuss appropriate
physical activities with your doctor. Some appropriate
activities might include chair dancing, floor exercises,
water aerobics, and swimming.
• What type of physical activity is best for me?
There are three types of physical activity, and all
will benefit you.
- The first type is aerobic activity, such as
walking, jogging, running, bicycling, swimming, stair
climbing, cycling on a stationary bike, dancing, tennis,
skiing, and hiking. Aerobic activity burns calories, and the
longer you do it, the more calories you burn.
- The second type of physical activity is called
resistance training. This includes weight
lifting or use of any type of "band" that provides
resistance for your muscles. Resistance training increases
your muscle mass, and muscle burns more calories than fat.
- The third type of physical activity is stretching,
such as yoga and soft stretches. A stretch is one
continuous, fluid movement – no bounces. (Think of the way a
cat stretches after a nap.) Because stretching improves
flexibility and warms up your muscles, it is important to
stretch before performing aerobic activity or resistance
training.
For best results, perform all three types of
activities.
• Is it possible to lose fat without losing
weight?
Yes, if you increase physical activity without
limiting food intake, it is possible to lose fat without
losing weight. If you begin strength training and weight
lifting, which build muscles, you can even gain weight while
losing fat. Keep in mind that, when you combine stretching
and aerobic exercise with strength training and weight
lifting, your exercise routine is well-rounded and can
decrease body fat even if your weight is not reduced. This
is a perfectly good way to lower your health risk.
• How much exercise do I need to do?
Moderate aerobic activity should be performed for 30
minutes every day, or on most days of the week. Remember,
walking is an excellent
aerobic activity! You can find more information about
starting a walking program in Appendix II.
If you have been very inactive, you can begin with
even five minutes of physical activity each day. After one
to two weeks, increase this to 10 minutes a day. Eventually,
after several more weeks, you can expect to perform up to 30
minutes of physical activity a day, which you can do in
three 10-minute sessions. This is just as good for you as
one, 30-minute session.
