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Can Physical
Activity Help Control Your Weight? |
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Regular physical activity is an important
part of effective weight loss and weight maintenance. It also can help
prevent several diseases and improve your overall health. It does not matter
what type of physical activity you perform--sports, planned exercise, household
chores, yard work, or work-related tasks--all are beneficial. Studies show
that even the most inactive people can gain significant health benefits
if they accumulate 30 minutes or more of physical activity per day. Based
on these findings, the U.S. Public Health Service has identified increased
physical activity as a priority in Healthy People 2000, our national objectives
to improve the health of Americans by the year 2000.
Research consistently shows that
regular physical activity, combined with healthy eating habits, is the
most efficient and healthful way to control your weight. Whether you are
trying to lose weight or maintain it, you should understand the important
role of physical activity and include it in your lifestyle.
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How
Can Physical Activity Help Control My Weight?
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Physical activity
helps to control your weight by using excess calories that otherwise would
be stored as fat. Your body weight is regulated by the number of calories
you eat and use each day. Everything you eat contains calories, and everything
you do uses calories, including sleeping, breathing, and digesting food.
Any physical activity in addition to what you normally do will use extra
calories.
Balancing the calories you use through
physical activity with the calories you eat will help you achieve your
desired weight. When you eat more calories than you need to perform your
day's activities, your body stores the extra calories and you gain weight
(a).
When you eat fewer calories than
you use, your body uses the stored calories and you lose weight (b). When
you eat the same amount of calories as your body uses, your weight stays
the same (c).
Any type of physical activity you
choose to do--strenuous activities such as running or aerobic dancing or
moderate-intensity activities such as walking or household work--will increase
the number of calories your body uses. The key to successful weight control
and improved overall health is making physical activity a part of your
daily routine.
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What Are the
Health Benefits of Physical Activity?
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In addition
to helping to control your weight, research shows that regular physical
activity can reduce your risk for several diseases and conditions and improve
your overall quality of life. Regular physical activity can help protect
you from the following health problems.
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Heart Disease and Stroke. Daily physical
activity can help prevent heart disease and stroke by strengthening your
heart muscle, lowering your blood pressure, raising your high-density lipoprotein
(HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL)
levels (bad cholesterol), improving blood flow, and increasing your heart's
working capacity.
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High Blood Pressure. Regular physical
activity can reduce blood pressure in those with high blood pressure levels.
Physical activity also reduces body fatness, which is associated with high
blood pressure.
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Noninsulin-Dependent Diabetes. By reducing
body fatness, physical activity can help to prevent and control this type
of diabetes.
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Obesity. Physical activity helps to
reduce body fat by building or preserving muscle mass and improving the
body's ability to use calories. When physical activity is combined with
proper nutrition, it can help control weight and prevent obesity, a major
risk factor for many diseases.
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Back Pain. By increasing muscle strength
and endurance and improving flexibility and posture, regular exercise helps
to prevent back pain.
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Osteoporosis. Regular weight-bearing
exercise promotes bone formation and may prevent many forms of bone loss
associated with aging.
Studies on the psychological effects
of exercise have found that regular physical activity can improve your
mood and the way you feel about yourself. Researchers also have found that
exercise is likely to reduce depression and anxiety and help you to better
manage stress.
Keep these health benefits in mind
when deciding whether or not to exercise. And remember, any amount of physical
activity you do is better than none at all.
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How Much Should
I Exercise?
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For the greatest
overall health benefits, experts recommend that you do 20 to 30 minutes
of aerobic activity three or more times a week and some type of muscle
strengthening activity and stretching at least twice a week. However, if
you are unable to do this level of activity, you can gain substantial health
benefits by accumulating 30 minutes or more of moderate-intensity physical
activity a day, at least five times a week.
If you have been inactive for a while,
you may want to start with less strenuous activities such as walking or
swimming at a comfortable pace. Beginning at a slow pace will allow you
to become physically fit without straining your body. Once you are in better
shape, you can gradually do more strenuous activity.
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Moderate-
Intensity
Activity
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Moderate-intensity
activities include some of the things you may already be doing during a
day or week, such as gardening and housework. These activities can be done
in short spurts--10 minutes here, 8 minutes there. Alone, each action does
not have a great effect on your health, but regularly accumulating 30 minutes
of activity over the course of the day can result in substantial health
benefits.
To become more active throughout
your day, take advantage of any chance to get up and move around. Here
are some examples:
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Take a short walk around the block
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Rake leaves
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Play actively with the kids
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Walk up the stairs instead of taking
the elevator
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Mow the lawn
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Take an activity break--get up and stretch
or walk around
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Park your car a little farther away
from your destination and walk the extra distance
The point is not to make physical activity
an unwelcome chore, but to make the most of the opportunities you have
to be active.
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Aerobic Activity
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Aerobic activity
is an important addition to moderate-intensity exercise. Aerobic exercise
is any extended activity that makes you breathe hard while using the large
muscle groups at a regular, even pace. Aerobic activities help make your
heart stronger and more efficient. They also use more calories than other
activities. Some examples of aerobic activities include:
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Brisk walking
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Jogging
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Bicycling
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Swimming
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Aerobic dancing
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Racket sports
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Rowing
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Ice or roller skating
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Cross-country or downhill skiing
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Using aerobic equipment (i.e., treadmill,
stationary bike)
To get the most health benefits from
aerobic activity, you should exercise at a level strenuous enough to raise
your heart rate to your target zone. Your target heart rate zone is 50
to 75 percent of your maximum heart rate (the fastest your heart can beat).
To find your target zone, look for the category closest to your age in
the chart below and read across the line. For example, if you are 35 years
old, your target heart rate zone is 93-138 beats per minute.
| Age |
Target Heart Rate Zone 50-75% |
Average Maximum Heart Rate 100% |
| 20-30 years |
98-146 beats per min. |
195 |
| 31-40 years |
93-138 beats per min. |
185 |
| 41-50 years |
88-131 beats per min. |
175 |
| 51-60 years |
83-123 beats per min. |
165 |
| 61+ years |
78-116 beats per min |
155 |
To see if you are exercising within
your target heart rate zone, count the number of pulse beats at your wrist
or neck for 15 seconds, then multiply by four to get the beats per minute.
Your heart should be beating within your target heart rate zone. If your
heart is beating faster than your target heart rate, you are exercising
too hard and should slow down. If your heart is beating slower than your
target heart rate, you should exercise a little harder.
When you begin your exercise program,
aim for the lower part of your target zone (50 percent). As you get into
better shape, slowly build up to the higher part of your target zone (75
percent). If exercising within your target zone seems too hard, exercise
at a pace that is comfortable for you. You will find that, with time, you
will feel more comfortable exercising and can slowly increase to your target
zone.
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Stretching
and Muscle Strengthening Exercises
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Stretching
and strengthening exercises such as weight training should also be a part
of your physical activity program. In addition to using calories, these
exercises strengthen your muscles and bones and help prevent injury.
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Tips to a Safe
and Successful Physical Activity Program
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Make sure
you are in good health. Answer the following questions* before you begin
exercising.
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Has a doctor ever said you have heart
problems?
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Do you frequently suffer from chest
pains?
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Do you often feel faint or have dizzy
spells?
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Has a doctor ever said you have high
blood pressure?
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Has a doctor ever told you that you
have a bone or joint problem, such as arthritis, that has been or could
be aggravated by exercise?
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Are you over the age of 65 and not accustomed
to exercise?
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Are you taking prescription medications,
such as those for high blood pressure?
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Is there a good medical reason, not
mentioned here, why you should not exercise?
*Source: British Columbia Department
of Health
If you answered "yes" to any of these
questions, you should see your doctor before you begin an exercise program.
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Follow a gradual approach to exercise
to get the most benefits with the fewest risks. If you have not been exercising,
start at a slow pace and as you become more fit, gradually increase the
amount of time and the pace of your activity.
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Choose activities that you enjoy and
that fit your personality. For example, if you like team sports or group
activities, choose things such as soccer or aerobics. If you prefer individual
activities, choose things such as swimming or walking. Also, plan your
activities for a time of day that suits your personality. If you are a
morning person, exercise before you begin the rest of your day's activities.
If you have more energy in the evening, plan activities that can be done
at the end of the day. You will be more likely to stick to a physical activity
program if it is convenient and enjoyable.
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Exercise regularly. To gain the most
health benefits it is important to exercise as regularly as possible. Make
sure you choose activities that will fit into your schedule.
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Exercise at a comfortable pace. For
example, while jogging or walking briskly you should be able to hold a
conversation. If you do not feel normal again within 10 minutes following
exercise, you are exercising too hard. Also, if you have difficulty breathing
or feel faint or weak during or after exercise, you are exercising too
hard.
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Maximize your safety and comfort. Wear
shoes that fit and clothes that move with you, and always exercise in a
safe location. Many people walk in indoor shopping malls for exercise.
Malls are climate controlled and offer protection from bad weather.
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Vary your activities. Choose a variety
of activities so you don't get bored with any one thing.
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Encourage your family or friends to
support you and join you in your activity. If you have children, it is
best to build healthy habits when they are young. When parents are active,
children are more likely to be active and stay active for the rest of their
lives.
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Challenge yourself. Set short-term as
well as long-term goals and celebrate every success, no matter how small.
Whether your goal is to control
your weight or just to feel healthier, becoming physically active is a
step in the right direction. Take advantage of the health benefits that
regular exercise can offer and make physical activity a part of your lifestyle.
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Additional
Resources
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The following
organizations have materials on physical activity and weight control available
to the public.
President's Council on Physical
Fitness and Sports
701 Pennsylvania Avenue, NW
Suite 250
Washington, DC 20004
Tel: (202) 272-3421
National Heart, Lung, and Blood
Institute
Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
Tel: (301) 251-1222
American College of Sports Medicine
P.O. Box 1440
Indianapolis, IN 46206-1440
Tel: (317) 637-9200
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