If you are struggling with your weight, you're not alone. Almost 70 percent of Americans are overweight, and over a third are obese, according to statistics published in 2010 in the Journal of American Medical Association. It's clear that the combination of Americans' high-calorie diet and lack of physical activity contributes to these statistics. Getting regular exercise is essential for not only weight loss, but also for lowering your risk of developing serious health problems.
Function
Losing weight comes down to basic arithmetic: You have to burn more calories than you consume. That means you must reduce your caloric intake to accomplish weight loss. Regular exercise is key because it burns calories. Eating just 100 calories a day more than what your energy needs are can cause you to gain 10 pounds annually, according to the National Institutes of Health; daily exercise helps keep those extra pounds off.
Types
The two main types of exercise are aerobic and strength training -- and both are necessary to include in your fitness routine. Aerobic exercise involves your cardiovascular system, causing increased heart rate and deep, rapid breathing. It also works out large muscle groups. Examples of aerobic exercise include walking, swimming and cycling. Strength training firms the body and increases muscle strength and stamina. Resistance tubing, free weights and weight machines can be used for this type of exercise; doing push-ups and pull-ups are also options. Muscle does weigh more than fat, so don't be discouraged if your weight increases. Your body composition has changed for the better, making clothes fit looser.
Time Frame
If you're new to exercise, check with your doctor to see what activities are safe -- especially if you have an existing health condition. As a beginner, you may need to start slow and gradually build up the amount of time you're devoting to exercise. Eventually, you'll want to aim for aerobic exercise every day or most days of the week for 30 minutes a day. The Mayo Clinic recommends fitting in strength training two to three times a week for 20 to 30 minutes per session.
Considerations
Although any exercise is better than none, you'll need to think about intensity level if you're trying to lose weight. Intensity refers to how hard your body works to complete the activity. When doing a moderate-level intensity workout, you should breathe faster, feel some muscle strain and develop a light sweat, according to the Mayo Clinic. If you're not experiencing these, you may not be working hard enough -- making weight loss more difficult.
Significance
Regardless of your weight-loss goals, exercise should be a priority in your life. Being inactive increases your risk of developing heart disease or suffering a stroke, according to the American Heart Association. Maintaining a regular fitness routine can also help you manage existing conditions such as diabetes. Aerobic exercise, in particular, is helpful in lowering blood pressure.
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