Today we want to talk to you about the main exercises to get out of a sedentary lifestyle and fight obesity.
Far from being a definitive list, our article brings great tips for those who are not in the habit of working out, but want all the benefits of an active life.
So, let’s see which are the best exercises that help fight obesity and what is the best way to practice them.
Get comfortable and enjoy the reading!
What is the picture of obesity in Brazil and in the world?
According to the World Health Organization (WHO), one in eight adults worldwide have obesity, a disease that indicates excess body weight.
Considered by the Organization as a chronic disease resulting from several factors, obesity affects 13% of the global population and is a combination of characteristics that influence the lifestyle and genes of each individual.
In the United States, about 40% of the adult population is considered obese.
Recent studies show that genetic predisposition is increasingly relevant as a critical factor in the development of the disease.
Older estimates used to suggest that a large percentage – about 80% – of an individual’s body weight was inherited from his or her genes.
However, some care needs to be taken before starting a workout program, as explained by the personal trainer: It is important to have a complete check-up, including cardiac, vascular, and metabolic tests, to verify if the person is fit to start a workout program.
The WHO recommendation establishes a minimum of 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week, but the ideal routine must be defined by a person who is a Physical Education professional.
It is recommended to perform a functional assessment before starting the practice of exercises: This type of assessment is important in order to prescribe an individualized training program that considers your needs and limitations.
The best exercises for fighting obesity
Some people can lose weight on their own, but most people should seek help from a doctor who will check their pulse, blood pressure, and heart rate, ask about their history, and order lab tests if necessary.
Your doctor may refer you to a dietician to plan a healthy diet that will help you lose 5 to 10 pounds a week.
Then some suggestions for exercise are:
- Walk every day
- Use stairs instead of elevators
- Find a physical activity that is convenient and appropriate and fits your lifestyle
- Going to a spa, gym, or fitness class
- Find a friend, co-worker, or family member to join you during exercise
- Exercise at the same time every day.
Tips for getting out of a sedentary lifestyle
Indication for each exercise:
- 30 minutes, 5 times a week
- Walk, run, bike, and/or swim.
Changing and including small attitudes in daily life can help strengthen the habit of physical exercise. So give it a try:
- Taking the dog for a walk
- Avoid sitting for a long time
- Walking to appointments. Or, park the car a little farther away to walk a reasonable distance
- Taking the stairs and leaving the elevator for really necessary cases
- Walk at lunchtime
- Take care of the garden
- Play sports
- Walk at a brisk pace
- Choose a physical activity that you really enjoy
- Walking with family and/or friends
- Walking whenever you can
- Decrease the time spent in front of the television
- Avoid sitting still for a long time.
There you go, by following these tips you will be fighting obesity and also getting out of the total inactivity stage.
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