Obesity, defined as an excess amount of body fat, affects 33.8 percent of American adults ages 20 and older, according to the Weight-Control Information Network. As obesity worsens, the extra weight puts stress on the joints and makes it more difficult to engage in physical activity. Reducing excess weight relieves the stress on the body and makes it easier to perform daily physical activities.
Significance
Obesity increases the risk for serious diseases and disorders, including heart disease, diabetes, high blood pressure, stroke, heart attack and fatty liver disease. The extra weight on the joints increases the risk for hip problems, arthritis and other musculoskeletal conditions. Regular physical activity is necessary to reduce the amount of excess fat on the body and prevent serious complications.
Types
Aerobic exercise strengthens the heart by helping it to work more efficiently. It also improves the function of the blood vessels, lungs and muscles, resulting in stronger bones, reduced stress, better endurance and reduced weight. Examples of aerobic exercise include walking, cycling, swimming and jogging. Resistance exercises strengthen the muscles, which improves mobility and helps protect the joints from injury. Exercises to strengthen the muscles include lifting weights, exercising with elastic bands and working out with weight machines. Flexibility exercises warm the body up for aerobic and muscle resistance exercises. Yoga is one example of a flexibility exercise, according to the Arthritis Foundation.
Benefits
Regular exercise helps with the management of high cholesterol and high blood pressure. The Mayo Clinic explains that physical activity increases the amount of “good” cholesterol in the blood and decreases fatty acids in the blood. This reduces the amount of plaque in the arteries, allowing blood to circulate more easily through the body. Regular physical activity also prevents osteoporosis, type 2 diabetes and some forms of cancer. In addition to the positive effects of exercise on obesity and its related complications, regular exercise also improves mood and reduces stress.
Considerations
People who need to lose weight due to obesity should use safe weight-loss methods. Instead of looking for an easy solution to obesity, consume a diet low in saturated fat, total fat and cholesterol. Eat plenty of whole grains, vegetables and fruits while limiting sodium, caffeine and alcohol consumption. Choose water over soda and other drinks that contain sugar. Adults need a minimum of 2.5 hours of physical activity each week, according to the Centers for Disease Control and Prevention. Select activities you enjoy, like dancing or swimming, to prevent boredom and discouragement.
Warning
Because obesity has several health risks, consult a physician before starting an exercise program. A physical examination and diagnostic tests will help your doctor determine if you can exercise safely. If you are at a high risk for complications, your doctor may recommend that you start with easy exercises and work your way up to high-intensity exercises.
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