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.
Problem with Inactivity
Living an inactive lifestyle is associated with increased risk for chronic disease, weight gain and mental health concerns. Unfortunately, the rise in sedentary work positions and growth of technology has encouraged more people to spend less time being active.
Only approximately 30 percent of adults in the United States claim to exercise regularly. This lack of activity is credited with considerable contribution to growing rates of type-2 diabetes, obesity and depression.
For those who are in good health and are physically able to exercise, it is generally recommended you engage in at least 30 minutes of moderate activity five days per week. This adds up to 2.5 hours of exercise weekly.
Staying active can:
- Encourage long-term weight management
- Reduce your risk of chronic disease
- Improve quality of life with age
- Relieve stress and symptoms of depression and anxiety
Types of Activity
There are several different types of exercise, including cardiovascular activity, strength building exercise and flexibility training. Each form of physical fitness provides its own benefits, including benefits to mental and physical health:
- Cardiovascular activity: This form of exercise is also known as aerobic activity. It is good for heart health and blood circulation. It also helps improve mental clarity and can help reduce stress.
- Strength training: This form of exercise includes weight lifting and body-weight activities like push-ups. This exercise especially benefits targeted muscle groups, helping to build strength. Preserving muscle strength can reduce your risk of osteoporosis and bone deterioration with age.
- Flexibility and stretching: This includes activities like yoga and Pilates, as well as basic stretching before other forms of exercise. These activities gradually warm the muscles, preventing against injury. Flexibility training is shown to increase range of motion and improve balance, as well as encourage stress management.
Get started with low-impact activities like walking, swimming and light strength training activities with resistance bands or body weight. Prior to starting any new fitness routine, it is recommended you check with a physician to ensure you are ready for the physical challenge ahead.
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.
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.