Role of exercise / Physical activity in weight management 💪

Obesity has substantially increased in the last 3 decades, across all the society  in the globe. Why do we gain body weight ? This basic principle of energy, if your intake is higher than expenses, results in weight gain/obesity or body fat..

Exercise and regular physical activity importance is well-known.  In the era of 2020, everyone's life is busy and lock of time leads to not being able to inculcate daily exercise.

Exercise & Physical activity keep life more relaxed and energized.

How Much Exercise Do I Need?

Everyone has this question in mind, when you get involved in Gym or home exercise. There are two goals lose weight or maintain the weight

• When we are talking about losing weight it means need to burn off maximum calories through physical activity and need to reduce caloric intake, which will cause deficit in calories,  that will result in weight loss.
• In most cases, decreased caloric intake, which will lead to weight loss. Although past evidence shows that the only way to keep maintaining weight loss is to do regular exercise.
• Regular exercise makes healthy life which reduces risk of cardiovascular disease and type 2 diabetes.

Exercise also helps in–

• Maintain body weight.
• Reduce risk for diabetes type 2, 
• Reduce several forms of cancer.
• Reduce risk for osteoporosis and falls, arthritis pain and associated disability.
• Reduce depression and anxiety.
• Reduce high blood pressure, heart attack, stroke.

Advantage of exercise

• Improve sleep quality 
• Increase physical stamina/ Energy levels
• Increase muscle strength 
• Change skin endurance/ heath
• Improve heart health

Type of Physical activity/ Exercise

For weight loss/ management, there are two types of exercise. 

1. Moderate- intensity 
2. Vigorous-intensity 

Moderate intensity:

While carrying out the PA, breathing and heart rate is evidently faster but you can still do PA— it’s likely moderately intense. Examples include—

• Walking vigorously (a 15-minute mile).
• Laboriously work (Like cleaning/Mopping or cleaning gardens).
• Light car cleaning/washing.
• Playing with children's.
• Cycling? Biking with casual speed.
• Surya Namaskar etc

Vigorous intensity: 

While carrying out the PA, breathing and heart rate is vigorously faster but you can still do PA— it’s likely moderately intense. Examples include

• Non stop Jogging for 1 or 3 km/ or running on treadmills
• Playing cricket/ football/kabaddi
• Swimming laps.
• Indoor Cycling. 
• Skipping rope.
• Squats, planks, pushups

Calorie burning chart for each exercise.

Who should avoid exercise, 

Male over 45 and female over 55 should not exercise if they have medical problems or consult with a doctor before doing anything. And start slowly with something like walking, swimming etc and increase body strength by doing strength training for two or three times a week. Which makes body stretchable and improve flexibility and reduce chance on injury