Despite all of the miracle diets and millions of dieters, over 60% of American adults are overweight and only 15% engage in even modest amounts of regular physical activity.
All on its own, obesity puts a person at risk for heart disease, but with obesity often comes an added 65% chance of having one added risk factor for heart disease, diabetes and stroke and a 50% chance of having two or more of these risk factors. These are insulin resistance, high blood pressure, high blood sugar, cholesterol and blood fats (triglycerides) and insulin levels. All of these problems together are called the Metabolic Syndrome. When areas of fat are concentrated around a person’s middle area and the organs, the risk is even greater.
The problem of obesity in the simplest terms starts with an energy imbalance. More energy is consumed in calories than is expended in activity. With insulin resistance the energy imbalance is compounded because of the associated problems of metabolism. When cells are resistant to insulin, insulin can't do its job in getting the sugar into the cells for energy. This sugar is then stored as fat.
To solve the problem, both sides of this energy equation have to be addressed to reduce weight—intake and output. All of the risk factors will improve with increased cardiovascular (heart, circulatory system and lungs) fitness. For many of us, we sit at a desk, in our cars and then on our return home from work, we sit at our computer or TV set. Our ancestors were accustomed to physical labor. They ate for nourishment. Although we are more sedentary, we eat beyond our energy needs. Our plates are larger, we eat more foods for pleasure. Food also satisfies emotional needs or distracts us from our boredom.
For the exercise side of the equation, the best results come with higher intensity exercise which not only lowers weight, but also decreases the levels of inflammation that are associated with the Metabolic Syndrome. Inflammation is responsible for damage to the arteries that cause cholesterol plaques to build up and harden and block the arteries.
For those who are carrying a lot of weight or who have not exercised regularly for some time, walking can be a highly intensive exercise. If you have noticed that you become out of breath by walking any distance or climbing the stairs, you know this is the case. The extra energy required to move even 20 or 30 extra pounds can be a challenge. Please don't become discouraged at your attempts. Keep moving. It truly will become easier, you will feel better and you will avert serious disease with your efforts.
The diet alone route can result in muscle loss. This makes a person feel tired. Muscle burns more energy than fat, all on its own even without activity. The more muscle you lose, the less efficient your metabolism becomes. The more muscle you gain through exercise, the more efficient your metabolism becomes.
Daily exercise:
- Decreases your risk for heart disease and stroke,
- Strengthens your heart, circulatory system and lungs,
- Makes arteries and veins more elastic,
- Lowers your blood pressure,
- Increases your high-density lipoproteins ("good" cholesterol),
- Decreases your low-density lipoproteins ("bad" cholesterol),
- Decreases triglycerides (blood fat),
- Improves the body’s ability to prevent clot formation (fibrinolysis),
- Increases insulin sensitivity (cells are then better able to utilise glucose),
- Reduces weight,
- Helps to prevent and control type 2 diabetes,
- Improves strength, posture, flexibility and endurance,
- Increases serotonin levels improving mood, depression, stress and sleep problems,
- Improves bone density and strength.
- Dohm, G.L. & Fushiki, T. (2002). Exercise treatment for obesity.
- Lavie, C.J. & Milani, R.V. (2004). Metabolic Syndrome, inflammation, and exercise. The American Journal of Cardiology. 93:10, 1334.
- McInnis, K.J., Franklin, B.A. & Rippe, J.M. (2003, March). Counselling for physical activity in overweight and obese patients. American Family Physician.
- MedicineNet.com. What is the role of physical activity and exercise in weight loss? [online]. Accessed November 27, 2006.
- Sheard, N. (n.d.). Prescribing physical activity for the management of cardiovascular disease and diabetes. Diabetes & Cardiovascular Disease Review. Issue 8. [online]. Accessed November 19, 2006.