How To Create A Healthy Lifestyle And Overcome Obesity

By Kat Fuschillo and Andrew Doan, MD, PhD
Writer for FEP International

It sometimes feels, as adults, we have very little free time. Our lives seems forever busy and full, leaving little or no spare time to ourselves. But, it is essential to set aside time each and everyday for some form of exercise. All it takes is just 30 minutes of moderate exercise to help you stay fit and healthy. Read on to find out the benefits of daily exercise, and how it could help you overcome your obesity for good.

How exercise can help those with obesity...

Not only can exercise help you live longer, but it can also keep serious illness at bay and help you lose weight even quicker. After you start to exercise you'll also notice that it helps to improve your balance, your quality of life and can even lift your bad moods.

Remember... If you're heavily overweight or obese you need to take things slowly at first. So, be sure to start off with some light activities first. You'll then want to move onto more moderate activities like brisk walking and swimming. You finally want to be able to move onto vigorous exercises that make you sweat, such as fast team sports and cardio based exercises like running.

Just 30 minutes of moderate daily exercise is all you need to help you stay in shape. It doesn't matter how busy you are, everyone can spare at least 30 minutes out of their day to stay fit and healthy. Here are some ways that could help you integrate exercise and daily activities into your life
[1-2].

1) On your way to work and during your working day...
.
- Walk to and from work, if it's not too far.
- Get off the bus or train before your stop and walk the rest of the way.
- Always take the stairs instead of the elevator.
- Take a long walk during your lunch break after you've eaten.

2) At home...

- Go for a gentle walk after your evening meal.
- Sign up for some gentle evening exercise classes.
- If you have young children play with them in your garden every day.
- Do your housework and chores at a quicker pace and build up a sweat.

Exercise just isn't enough to combat obesity...

In addition to increasing your daily levels of activity, it's essential that you make positive and long term changes to your daily diet. Teaming exercise with a healthy diet can work wonders for you. Not only will it aid safe weight loss, but it will also help you to substantial increase you life expectancy. Controlling your daily calorie intake and cutting out unhealthy foods is a great way to start [3]. To lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year! Diet modification and exercise will help you achieve your weight loss goal.

References

1. Exercise still combats obesity –

http://www.nhs.uk/news/2008/06June/Pages/Exercisestillcombatsobesity.aspx. Accessed Aug 14, 2009.

2 . How 15 minutes' exercise can beat obesity – http://www.dailymail.co.uk/health/article-443423/How-15-minutes-exercise-beat-obesity.html. Accessed Aug 14, 2009.

3 . Exercise 'can't end obesity risk' - http://news.bbc.co.uk/1/hi/health/4120259.stm. Accessed Aug 14, 2009.

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