Obesity is a health epidemic in the United States. According to American Family Physician, more than 60 percent of American adults were classified as overweight or obese as of 2003. Being overweight or obese poses numerous health risks, including an increased risk of diabetes and cardiovascular disorders. You can reduce these health risks, even if you're overweight, by increasing your level of cardiovascular activity and fitness.
Warning
If you're overweight or obese, it's important to consult your doctor prior to beginning an exercise program, especially if you have a heart condition, chest pain or neck and arm pain when you engage in physical activity, become easily breathless during exertion, haven't exercised in a while, suffer from joint or bone problems or take medication for high blood pressure, stroke or heart condition.
Additionally, inform your doctor about the type of exercise you plan to do to make sure it's safe and appropriate for your physical condition. If you haven't been physically active in a long time and you're overweight or obese, starting a vigorous running program could do you more harm than good .
Important Factors
Four factors are important to consider when beginning an exercise program if you're overweight or obese: how many days per week you exercise, the intensity of your exercise, the length of time you exercise each day and the type of exercise. When first beginning an exercise program, aim to exercise for 30 minutes. Exercise at a low to moderate intensity in the beginning phases and increase the duration over several months. Low-impact activities are recommended over high-impact one if you are overweight or obese.
Low-Impact Activities
Low-impact activities are those that do not place a high level of stress on your bones and joints. Activities such as jumping rope, running, jogging or kickboxing are considered to be high-impact activities. Instead, opt for walking, yoga, tai chi, step aerobics, cycling, aquatic aerobics or any other form of low-impact exercise that you enjoy, so you'll be more likely to stick with it.
Considerations
Losing weight can make a dramatic improvement in your overall health level. American Family Physician recommends losing 10 percent of your body weight over a six-month period for optimal results. Consult your doctor or a registered dietitian or nutritionist to discuss an appropriate diet and weight-loss plan that will meet your individual needs.
References
- "American Family Physician"; Counseling for Physical Activity in Overweight and Obese Patients; Kyle McInnis, ScD., Barry Franklin, Ph.D., James Rippe, M.D.; March 2003
- Centers for Disease Control and Prevention: Obesity and Overweight
- American Heart Association: Physical Activity
- NHS Choices: Easy Exercises
Member Comments