Getting Active for Weight Loss
To lose weight you need to burn more calories than you consume. There are two main components to any weight loss program that will help you accomplish this: diet and exercise. Increasing your activity level can help with weight loss and maintenance, and can help improve your health, as well.
Exercise offers a collection of health benefits outside of weight loss, such as:
- Strengthened heart and a reduced risk of stroke, heart disease, and high blood pressure
- Improved blood circulation
- Maintained muscle and bone strength
- Increased psychological well-being
Becoming Active in Everyday Tasks
Incidental activity is the activity that you engage in while going about everyday activities. In recent decades, the amount of activity the average person has to do daily at work greatly decreased. Approximately 80 percent of employment opportunities in the United States are now sedentary.
Moving more at work, walking places more often and finding opportunities to stand instead of sit can help you burn more calories, without feeling directly like exercise. There are small steps you can take to increase your activity level daily:
- Wear a pedometer and challenge yourself to walk more
- Find opportunities to walk farther distances instead of driving
- Use the stairs
- Try standing while working on a computer
- Find household tasks to keep you active instead of spending time on the couch
Most incidental activity is low-intensity, which makes it a great way to get started with exercise. As your weight loss doctor says you are ready, you can gradually incorporate planned exercise into your daily routine, as well.
Getting Started with Exercise
The American Heart Association recommends that every adult exercise for at least 30 minutes, five days a week. You may do this by exercising for one 30 minute session, or by breaking it up into smaller increments.
There are three primary forms of exercise. They are:
- Cardiovascular activity: Also known as aerobic exercise, these activities promote heart health. Common cardiovascular activities include running, walking, swimming and biking.
- Muscle building activity: Also referred to as strengthening activity, these exercises target and build muscle. This includes bodyweight exercises and weightlifting.
- Flexibility and stretching: These activities are easily incorporated into other workouts. These activities can increase your range of motion, help you gain better balance and can help tone and protect muscles. Yoga and Pilates are examples of this form of activity.
If you are new to regular exercise, start slow. Begin with a simple workout such as a brisk walk, lifting light hand weights or doing basic stretches. There are many different forms of activity out there that often incorporate several of these aspects of exercise into one workout session. As you get started, explore different workout options to find a routine that interests you.
Exercise vs. Incidental Activity
When you are active, your body uses more calories, and this helps you maintain a healthy weight. To lose weight, you need to burn more calories than you consume. This is why regular activity is a fundamental component of any successful weight loss program.
There are two primary forms of physical activity, and both can help you control your weight. They are:
- Incidental activity
- Planned exercise
What is Low-Impact Activity?
Low-impact activities are exercises that require minimal force between the body and another object, such as the ground. This form of activity is generally regarded as a good starting place for those interested in becoming more physically active.
During a low-impact activity, the amount of stress placed on the joints, bones and muscles is much less than experienced with other forms of exercise. This helps to protect joints like the knees, hips and ankles from injury.
Benefits of Exercise
Adding an exercise routine to your medical weight loss program can encourage long-term weight management. Exercise encourages weight loss by burning calories, toning muscle and improving metabolic health.
Getting Started with Exercise
During your medical weight loss program, Dr. Primack, Dr. Ziltzer and Dr. Rodarte will provide you with the education and support to begin an exercise routine. Exercising is a key factor to optimizing and maintaining weight loss during your program, so it is important to get started and stick with it. Regular physical activity can not only help with your weight but also reduce your risk of chronic disease, improve your balance, coordination, sleep habits and even your self-esteem. However, if you’re accustomed to a sedentary lifestyle, it may be difficult to determine just how to get started with physical activity.
Benefits of Exercising Outdoors
In the early morning before the heat of the Arizona sun takes hold, there is no better time to take the fitness aspect of your weight loss program outdoors. The gym is great when it’s too chilly outside to work out but when the sun is shining and the air is fresh exercising outdoors can revitalize your body and mind:
Swimming while Trimming
A swimming pool might not be your first thought when you think about weight loss — but perhaps it should be, especially during the hot days in Scottsdale, Arizona.
Swimming is a one-of-a-kind workout. Not only is it a low-impact form of cardiovascular exercise, but it tones and firms muscles in a non-jarring way. It ignites metabolism, burns calories, trims inches and builds strength and stamina — all without stress on your joints. For instance, one hour of swimming laps burns more than 500 calories in a 200-pound person, according to the Mayo Clinic. Besides all of those beneficial factors, it’s a fun activity.
Walking for Health in Scottsdale
Scottsdale area residents who are participating in a medical weight loss program already have a great head start on dropping pounds quickly. To really jump-start their weight loss, many people choose to add walking to their exercise routines or even to use walking as their primary mode of exercise.