Fitness

      

        Obesity is now known as an epidemic in health circles.  In fact, it will soon be the leading cause of preventable death in the United States, even ahead of smoking.  Obesity leads to type 2 diabetes, high blood pressure, heart disease or stroke, and even an increased risk of cancer.  With all these health risks, as well as the general improvement in quality of life that can occur, losing weight is one of the best things you can do for yourself.

        No matter what we would like to believe, there is simply no magic wand for losing weight.  The body will lose excess fat when it needs more calories to meet the demands you make on a given day than the number of calories you supply.  It's so simple.  So, to lose weight, you need to decrease the number of calories you eat and increase the number you burn.

        There are a wide range of options to choose from when looking for a weight loss program.  Everyone usually spends a lot of time explaining what to eat, how much and even at what time or in what combinations.  But few emphasize the importance of exercise, not just for weight loss, but for your overall health and well-being.  Exercise is vital when trying to lose weight for several reasons:

        Firstly, as you start to eat less, your metabolism slows down a bit.  Exercise helps get your metabolism back to an efficient level.  Second, as mentioned, exercise burns more calories so you can lose weight faster and stay motivated in your efforts.  Third, exercise actually releases endorphins, chemicals that keep your mood up.

        Working out doesn't mean spending hours at the gym or doing strenuous exercise.  In fact, for you to maintain it for the long term, exercise needs to be something you enjoy.  Start by increasing your overall activity level.  Go up when you can.  Park further from the mall gate when shopping.  Take a walk in the park or in a neighborhood you like and take a dog or a friend with you.  Take dance or martial arts classes.

        Once you become more active in general, it will be easier and more natural to transition to regular physical activity.  What you might need to do to get regular, visible health benefits.  You need to get your heart rate up to a fat burning level and maintain it for at least 20 minutes 3 or more times a week.  However, if you don't want to go to a gym, there are other options.  Videos and DVDs are now available on all types of exercises.  That way, you can change your routine whenever you want so you don't get bored with what you're doing.  Try a variety of aerobics, kickboxing, yoga or any activity you desire in the comfort of your own home.

        If you have physical limitations that prevent you from exercising, you can always find a way to increase your activity level.  Water aerobics is a great option for people with joint problems or limited mobility, as it relieves the pressure that weight puts on the body.  But you still have the stamina to challenge your aquatic muscles.  There are even classes and videos available that allow you to train in a seated position.

        Regardless of the type of exercise you choose, it's important to stay motivated and have fun.  Try getting a group together for a social event.  Or buy a pedometer, a device that measures how far you walk and sees how many miles you can walk per week.  Organize a contest among your friends or family and give the winner something special (not food related!).  Make exercise something you crave and it will soon become an integral part of your healthier lifestyle.