The Basics: Physical Activity for Weightloss

The Benefits of Physical Activity in your life:

Increased physical activity is an essential component of a comprehensive weight-reduction strategy for overweight adults who are otherwise healthy.

First things first! Why should you exercise?

The benefits of physical activity include the following:

Improved maintenance of lost weight.

Regular physical activity helps individuals not only lose weight but also maintain it over time.

Preservation of lean body mass

Physical activity helps preserve muscle mass while losing fat, ensuring a healthier body composition. Preserving lean muscle mass contributes to better strength, agility, and overall physical fitness. It also helps in maintaining a higher metabolic rate, which can facilitate weight management.

Improved psychological profile and self-esteem.

Exercise releases endorphins and improves mental health, reducing symptoms of anxiety and depression and boosting self-esteem.

Improved mood.

Physical activity triggers the release of neurotransmitters like serotonin and dopamine, which can improve mood and reduce stress.

Improved plasma blood glucose levels, blood pressure, and blood lipid and lipoprotein values.

Regular exercise helps regulate blood sugar levels, reduce blood pressure, and improve cholesterol profiles.

Reduced risk for morbidity and mortality

Physical activity is associated with a lower risk of various chronic diseases and a longer lifespan. Maintaining a healthy weight reduces the risk of obesity-related health conditions like diabetes, heart disease, and joint problems. This leads to increased mobility and overall comfort in daily life.

How to start exercising?

For those of us who've been more on the sedentary side, taking the first step towards regular physical activity may feel like a giant leap. But fear not! The secret ingredient here is gradual progression. We recommend starting slow and building up to a fantastic 30 minutes of daily exercise. How, you ask? Well, it's all about the journey. Our goal? A fabulous 30 minutes of exercise every day. And to get there, we suggest gradually increasing your weekly energy expenditure by 1,000 kcal. Now, here's where the fun really begins! While 1,000 kcal per week is a fantastic start, it might not be quite enough to prevent weight regain for some of us. So, what's the solution? Brace yourself – it's time to aim for a weekly goal of 2,000 to 3,000 kcal of added activity.

Exercising for 30 minutes or 3 sets of 10 minutes?

Have you ever felt that changing your exercise habits is a tad more challenging than altering your diet?

You're not alone! Many of us find it tough to commit to lengthy exercise routines. That's where the 10-minute bursts of activity come into play. Breaking down that 30-minute daily exercise "prescription" into shorter bouts has proven to be a game-changer, boosting compliance rates.

Strength-training or Aerobic exercise? Actually both!

When strength training or resistance exercise is combined with aerobic activity, long-term results may be better than those with aerobics alone.

Because strength training tends to build muscle, loss of lean body mass may be minimized and the relative loss of body fat may be increased. An added benefit is the attenuation of the decrease in resting metabolic rate associated with weight loss, possibly as a consequence of preserving or enhancing lean body mass.