Obesity is a condition characterized by amounts of body fat that range high above average, healthy levels. Being obese can put you at risk for a number of serious ailments, including type 2 diabetes, high blood pressure, heart disease and certain forms of cancer. You can decrease your body fat and improve your health with an appropriate obesity exercise program.
Benefits
If you're obese, a regular exercise program can help you lose weight and keep it off, the National Heart Lung and Blood Institute reports. Additional benefits of physical activity include strengthening of your heart, a reduction in common obesity-related disease risks, improved lung function, increased energy levels, improved joint function, stress reduction and improvements in the quality of your sleep. You can also slow any ongoing process of bone loss, lower your risks for bone fracture and improve your overall functional health.
Exercise Plan Basics
The NHLBI lists potential components of an obesity exercise program that include aerobic exercises, strength training exercises, stretching exercises and activities that improve your bone strength. Depending on your current condition and your doctor's advice, you can perform these exercises at intensity levels that range from light to vigorous. Light-intensity exercises like walking require relatively little exertion. Moderate-intensity exercises such as brisk walking or bicycling cause noticeable increases in your heart rate while still allowing you to breathe normally enough to carry on a conversation. High-intensity exercises such as jogging or running significantly increase your heart rate and stress your breathing enough to make conversation difficult.
Exercise Amounts
To maintain your current weight, you will need to perform anywhere from 2½ to 5 hours of moderate-intensity exercise per week, the NHLBI notes. If you want to lose more than 5 percent of your body weight or keep off excess pounds you've already lost, you may need to work out for longer periods of time or at greater levels of intensity. Consult your doctor to learn which types of exercise and levels of exertion are appropriate for your current state of health and weight loss goals. If your child is obese, he will need to get at least 60 minutes of exercise or physical activity each day.
Additional Factors
Begin your exercise program slowly and increase your level of activity gradually over time, Medline Plus advises. If you've been inactive for extended periods of time, it may take you weeks or months to get up to full speed. In addition to performing formal exercises, you can increase your physical activity by making certain alterations to your daily routine, including climbing stairs instead of using an elevator, engaging in strenuous household tasks such as lawn mowing or gardening, substituting walking for driving and parking substantial distances away from building entrances when running errands.
Considerations
Dietary modifications and reductions in your calorie intake are additional essential components in a program for obesity. Consult your doctor and/or nutritionist to learn the best ways to make these changes. You can improve your chances of meeting your exercise goals by keeping a record of your activities and getting active support from your doctor, family or friends.
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