Physical Activity for Overweight and Obesity
The physical activity is necessary for all people. All of people should make regular physical activity to keep ideal body weight or reduce the chronical health problems due to overweight and obesity.
The physical activity provides more health benefits to overweight and obese people.
Overweight and obesity are global epidemic and every year the number of overweight and obese people are increasing due to changing living conditions, industrialization and urbanization. This situation increases the health costs to people that they do not have enough physical activity due to overweight and obesity.
Overweight and obese people can do the following physical activities to have health benefits from physical activities.
If you are 100 kg and 1.60 meters in height; this means that you are obese. With this conditions you can walk 4 km at 1 hour. This is light intensity activity. You can ideally lose your weight 0.450-1.0 kg per week. These are what you can maket o lose weight:
Cut backs your caloric intake to 1200-1500 each day
Walk 5 minutes in the morning each day.
Walk 5 minutes in the evening each day.
İncrease your walking time every day step by step.
Walk 30-40 minutes in the morning and also in the evening each day after 2 months. Do various physical activities at moderate intensity rate such as walking and riding.
Start to do muscle strengthening physical activities at least 2 days per week.
Increase your daily physical activity level each day and each week.
Do 300 minutes moderate intensity physical activity such as walking etc each week after 1 year.
You can also make more physical moderate vigorous physical activity such as 420 minutes per week.
During this period develop healthy eating habits and regularly apply it. Be careful about daily calorie intake.
You lost your weight at least 18 kg per year. You lost most of it at last 6 months. Now you feel healthy, happy and confident.
You will continue to do same physical activity during your lifetime to reduce health problems and live healthy and longer. This is healthy active living concept.
This is an example how you can lose your weight and keep ideal weight.
Now you don’t have overweight or obesity problem.