Did you know that obesity is not just an issue of appearance but also a serious health threat? Obesity can trigger various diseases such as diabetes, heart disease, and stroke. The good news is that exercise is a powerful weapon against obesity and can enhance your quality of life. Obesity occurs due to an energy imbalance, where calorie intake exceeds the amount of calories burned. Factors like age, body size, and genetics can influence how many calories a person burns daily.
Why is exercise important for individuals with obesity?
- Burns Calories: Physical activity helps burn excess calories and reduces body fat.
- Boosts Metabolism: Exercise speeds up the body's metabolism, making calorie burning more efficient.
- Prevents Diseases: Regular exercise lowers the risk of diseases such as heart disease, diabetes, stroke, high blood pressure, osteoporosis, and cancer.
It is important to choose the right type of exercise. You can start with light workouts. For those who are overweight, inappropriate exercise can cause discomfort and may even lead to pain if the movements are too intense. So, what types of exercises are recommended for people with obesity? Here are a few:
1. Cycling
Cycling is an effective exercise option for individuals with obesity because it burns calories and is safe to perform as it is a low-impact workout. Cycling can help with weight loss and body slimming. Using a stationary bike can be a good choice for those dealing with obesity
2. Jogging
After getting accustomed to walking, you can increase the intensity by transitioning to jogging. This exercise is effective in combating obesity by burning visceral fat, which is harmful fat stored around the internal organs. If left unchecked, visceral fat can lead to various chronic diseases, such as heart disease and diabetes.
3. Water Aerobics
This activity is very comfortable and effectively helps reduce pressure on the joints, especially the hips and knees, which are often problematic when exercising on land. The water helps support excess body weight during activities in the water. Therefore, water aerobics is a good option for those who want to address obesity without exacerbating joint issues. You can walk in the water, repeat the activity, or engage in swimming exercises that make the entire body move.
4. Tai Chi
Tai Chi is a type of exercise that involves slow movements but is still effective in burning calories. This exercise is very good for people who are obese. Tai Chi is also beneficial for relieving joint pain, making it well-suited for those who have joint issues due to obesity.
What is the best time to exercise?
Research published in the journal Obesity found that physical activity performed in the morning, between 7 and 9 AM, can help with weight loss. Data from the study showed that people who exercised with moderate to high intensity in the morning had a lower body mass index compared to those who exercised in the afternoon or evening.
How many times a week should we exercise?
The World Health Organization (WHO) recommends that exercise be performed for 150 to 300 minutes per week at moderate intensity. This means exercise can be done for 30 minutes to 1 hour each day. If exercising at high intensity, it is recommended to exercise for 75 to 150 minutes per week, which is equivalent to 15 to 30 minutes each day.
Achieving a healthy lifestyle requires willpower, ability, and discipline. It's important to make it a consistent and sustainable habit. By combining a healthy diet, adequate rest, and good stress management, you can reach your ideal weight. Ultimately, this will help you lead a healthier life. Your body will also feel lighter, making daily activities easier to perform.
References :
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