Exercise and Obesity

By Ellie Sweum, PT

How many of us made another New Year's resolution about weight loss? According to recent studies, there are currently 58 million overweight Americans. If obesity trends continue, by 2030 nearly half of all Americans will be obese. The World Health Organization, (“WHO”), reports “obesity is one of today's most blatantly visible yet most neglected public health problems”.

Obesity is the leading cause of premature, preventable death. If you are overweight or obese, you may have an increased risk of developing many serious health problems. More than 80% of people with diabetes are overweight and are more likely to suffer from high blood pressure, high triglycerides, and high cholesterol, which are all risk factors for heart disease and stroke. Being overweight may increase your risk for developing cancers such as colon, esophagus, kidney, uterine, and postmenopausal breast cancer. Risk for sleep apnea is higher with overweight people. Osteoarthritis, gallbladder disease, and fatty liver disease are also affected by a persons' weight.

According to Mayo Health Clinic, even modest weight loss can improve your health. Experts recommend at least 150 minutes of moderate intensity physical activity to reduce the risk for some chronic diseases, but a combination of diet and exercise appears to work more effectively. 78% of Americans do not meet the basic activity level recommended. Set short-term and long-term goals for yourself and keep a journal of your progression; you may be surprised at how much you've accomplished since beginning. Keep in mind that your body needs time to get used to your new activity; start slowly. Warm ups and cool downs are important. Warm ups get your body ready for action and cool downs protect your heart, relax your muscles, and help prevent injuries.

Take advantage of community resources like a medically oriented gym. Get exercises set up and monitor your technique, progress, and certain health conditions. Physical activity doesn't have to be hard to be helpful with weight loss. Try walking around the block, walk up the stairs instead of taking the elevator, mow the lawn or do some gardening, park your car further away from the entrance, take a beginners level, low-impact group class, or get up from your computer or TV to take an activity break. Start today. Don't spend another year unhappy with your weight and unhealthy.