Exercise for Weight Loss
Am I overweight?
Overweight is defined as having a body mass index between 25 – 29.9 kg/m2.
Obesity is defined as having a body mass index greater than 30 km/m2.
You can work out your body mass index using your bodyweight in kilograms and height in metres.
What are the risks of being overweight or obese?
Being overweight or obese is strongly linked to an increased risk of developing many chronic diseases including cardiovascular disease, diabetes, some forms of cancer and some musculoskeletal injuries.
Viewed another way, if you are currently overweight, you can significantly reduce your risk of chronic conditions such as these by reducing your bodyweight.
What are the benefits of exercise in managing my weight?
Managing body weight is ultimately dependent on energy balance, which is determined by how much energy you consume vs how much energy you expend. For an individual who is overweight or obese to lose weight, energy expenditure must exceed energy intake. Regular exercise plays a vital role in weight loss for any person who is looking to lose weight and keep it off.
Losing as little as 3-5% of body weight is likely to result in meaningful reductions in several cardiovascular disease risk factors, including triglycerides, blood glucose, HbA1C levels and risk of developing type 2 diabetes.
In addition to the benefits on body weight, incorporating exercise as part of a weight loss program has other benefits including:
1. A healthier heart – The heart is a muscle that needs exercise to stay healthy. It adapts to exercise by becoming more efficient at pumping blood around our body. Exercise also keeps arteries and blood vessels that carry that blood more flexible to promote good circulation.
2. Stronger bones – Exercise, particularly weight bearing physical activity and resistance training, can increase bone mineral density to reduce the risk of, or help in the management of, osteoporosis and osteopaenia.
3. Increased support for joints – Carefully selected exercise can increase the strength and flexibility of the muscles that surround the body’s joints.
4. Improved mental health – Exercise and keeping fit can lift mood, improve sleep patterns, increase energy levels, as well as help manage feelings of stress, anxiety and depression. Exercise can change the levels of specific chemicals within the brain, lowering stress hormones and raising other “feel-good” hormones including endorphins and serotonin.
What type of exercise is best for people who are overweight?
The goals of exercise for people who are overweight are to maximise the amount of energy expenditure to enhance the amount of weight loss, as well as establish a lifestyle that includes regular activity that is sustainable for the rest of their lives. Our exercise physiologists at Glebe Physio are well experienced in prescribing exercise programs for weight loss and have the following tips:
• Most people should aim to begin with 30 minutes of moderate aerobic activity, at least 5 days per week. Moderate aerobic activity is any exercise that leads to a modest increase in your breathing and heart rate including activities such as brisk walking, swimming, cycling and dancing.
• Aim to gradually increase the duration and/or intensity of your activity. For best results, you should be aiming to build up to 60 minutes of moderate aerobic activity, at least 5 days per week.
• Include resistance exercise as part of your program to ensure you gain the benefits of increased muscle strength, improved bone mineral density and improved support for your joints. Resistance exercise includes weights, resistance bands or body-weight exercises, and should be included twice per week for 20-30 minutes.
• Choose activities that you find enjoyable and can see yourself maintaining for many years to come.
Our Exercise Physiologists at Glebe Physio are professionals who are trained in the safe and effective prescription of exercise for people looking to manage their weight. At Glebe Physio, we offer one-on-one appointments to individually assess your situation and tailor an exercise program for you, as well as fully supervised classes for those who enjoy exercising in a group environment.
If you would like to ask a question about exercise for weight loss or anything else, visit our Contact Us page to get in touch.
If you are ready to make an appointment, visit our make a booking page and get started today.
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For more, visit our Frequently Asked Questions page.
If you would like to ask a question about our services or anything else, visit our Contact Us page to get in touch.
If you are ready to make an appointment, visit our make a booking page and let us help you with your fitness or recovery.