Healthy Weight By Physical Activity
Achieving or maintaining a healthy weight is important. We may all have different reasons for losing or maintaining our weight:
* our own health issues
* a family history of diabetes or heart problems
* wanting to feel and look better
* simply trying to be healthier
Whatever our motivation, battling with our weight can be frustrating. The good news is that regular physical activity can help us be successful.
This article gives you information about four key pieces in achieving and maintaining a healthy weight:
1. Seeing your weight as a teeter-totter (energy in,
energy out).
2. Being patient (it takes time to change).
3. Knowing how much physical activity is right for you.
4. Enjoying physical activity (trying not to see physical activity as temporary).
Weight as a Teeter Totter
A teeter-totter is a good image for our weight. One side of the teeter totter is the energy that comes into our body (that is, the food we eat and beverages we drink).
All food (e.g., carbohydrates, good and bad fats, sugars, fruit and vegetables, breads, and meat and protein) gives us energy.
On the other side of the teeter-totter, we have the energy that leaves our body. This is the energy we use. How much energy goes out depends on our body’s metabolism, our day-to-day activities and how we digest food.
So, in theory:
* More energy in and less energy out = Weight gain.
* Energy coming in balances with the energy going out = Weight stays the same.
* Energy going out is more than the energy coming in = Weight loss.
We may be able to control how much and the kind of food we eat. We may also be able to decide how much energy leaves our body in our day-to-day activities.
This is why regular physical activity can help us tip the teeter-totter in the direction we want to go.
Be Patient: It Takes Time to Change
Starting regular physical activity is never easy. Your body and the habits you’re trying to change will put up a fight. It takes time for you to establish new habits and for your body to adapt to them.
If you haven’t done a lot of physical activity before, don’t expect to jump into doing something every day. If you’re unsure if activity is safe for you, see your doctor before starting.
Give yourself time to get used to the new activity. Start at a level you’re comfortable with (e.g., a 20-minute walk every other day). Each week, see if you can increase the length of your walk or if you can walk an additional day.
Be patient with yourself and accept slips in your physical activity routine. Set realistic goals and reward yourself when you achieve them.
How Much Physical Activity Is Right for You?
Doing something is always better than nothing. But if you want to get to a healthy weight, the more you do, the more progress you will see.
Follow American Physical Activity Guide, which recommends 30 to 60 minutes of physical activity most days of the week. You should be working hard enough to get your heart pumping and so that you work up a sweat and your breathing is heavier.
To achieve a healthy weight, slowly work your way up to the high end of the guidelines (ideally, 60 minutes of physical activity each day). This may sound like a lot, but start with what you can. If 60 minutes at once is too long, you can break it up over the day into several sessions.
Enjoy Physical Activity
Being physically active is not a quick fix but something you want to stay with for the rest of your life. So, find something you enjoy.
You can do the traditional gym activities, such as the treadmill, elliptical and weights. These are great!
But what if this kind of activity is not for you? Be adventurous and try different activities:
* Play tennis or badminton at the local recreation centre.
* Take advantage of the mountains and go skiing or snowboarding.
* Go for a hike. Hiking is a great way to be active and spend quality time with family and friends.
* Join a sports team. Some communities offer great beginner and recreational leagues for the non-competitive types.
What about exercising at home? Try an aerobic video. These videos are good because they let you go at your own pace.
Go on a neighbourhood power walk. Clean your house at a faster pace. Be a kid again and go for a bike ride. Crank up the tunes and dance!
You can lose excess weight by staying active to keep the weight off. The key is to find something that will make you happy and keep you moving throughout your life.
Regular physical activity is important for achieving and maintaining a healthy weight. Of course, changing lifelong habits is never easy. Start by doing what you can and then look for ways to do more.
Not sure where to start? Try walking! It’s America’s favourite physical activity. Walking is easy, cheap and can be done on your own or with friends. But, whatever you do, make sure that you enjoy it.
Source: HealthyAlberta.com
Tags: Enjoying physical activity, Healthy Weight, Time to Change