Obesity is referred to as excessive accumulation of fats in the body. The amount of fats is measured by indefinite methods, and we are bound to assess obesity based on anthropometric figures such as height and weight relationship. BMI or body mass index is the most commonly used tool for the assessment of obesity.
Most common health problem
Obesity is one of the most common general health problems in today’s world. It is especially prevalent in the regions of the world which are resource-rich and where the economy is strong. Obesity comes with some severe co-morbidities. A large observational study has proven that obesity in adults is due to prolonged physical inactivity. Conversely, increased physical activity and exercise result in decreased obesity and fewer co-morbidities. This results in a better quality of life and increased life expectancy.
Management of obesity
The first and foremost step in the management of obesity is receiving counseling and accepting the problem. One must then take the steps to seek proper guidance regarding diet, exercise, behavior, and lifestyle changes. Exercise can be one of the most effective treatments of obesity. Data has proven that exercise alone may bring about changes in the reduction of total body fats, visceral body fats, and also may decrease insulin resistance caused by weight gain. Exercise combined with moderate calorie intake has added benefits to overall health. Older adults who are at risk of losing muscle mass along with fat loss are advised to do aerobic or resistance exercises to regain and maintain muscle mass.
Recent studies have shown that proper and regular exercise can also change the microbiota in our gut. This indirectly improves digestion and contributes to better results in terms of treating obesity.
General guidelines on exercise and physical activity
It is generally recommended that 150 minutes of moderate exercise for 5 to 7 days is beneficial to prevent weight gain and cardiovascular diseases. Another option is 75 minutes of high-intensity exercise per week with a healthy diet. The type of exercise on does is also an important factor in determining the overall effect of the exercise on weight. For example, aerobic exercises are good for calorie burn and maintaining muscle mass. A combination of various exercises is also one of the options that has proven to be effective in the treatment or prevention of obesity.
The most common way of increasing physical activity is a walk. Beginners can start with 5-6 thousand steps a day, then gradually increase the duration and speed. This is to make sure your body adapts to changing routine, and more calories are burned every week. Other common types of exercises are general endurance exercises like walking, running, jogging, swimming and hiking.
Intensity and duration of exercise also play an important role in deciding what exercise to engage in depending on how much weight you would like to lose. Different people may have differing tolerances to exercise depending on their baseline health status. Those who are less tolerant to exercise initially should start with lighter exercises with low intensity and duration.
In summary, physical activity may serve as one of the most inexpensive therapies for the treatment and prevention of obesity. It must be encouraged by health professionals at all levels to eradicate the most common non-communicable disease in the modern world.