Fit for Life: Your Ultimate Guide to Fighting Obesity with Exercise

By Alpro Pharmacy

October 10, 2024

Key Points:

Exercise supports weight management by burning calories, building muscle, and regulating appetite hormones, helping reduce cravings and stress-eating.
A combination of cardio (e.g., running, cycling) and strength training (e.g., squats, lunges) is most effective for weight loss and improving overall health.
A physiotherapist can create a customised plan by assessing your fitness level, designing appropriate exercises, and preventing injury to ensure safe and sustainable weight loss.

Exercise is essential for effective weight management. A physiotherapist can help you integrate physical activity into your routine for better results (You, 2012)

How does exercise support weight management?

Calorie Burn:

Exercise directly burns calories, helping you create a calorie deficit necessary for weight loss. It also elevates metabolism, regular exercise can boost your metabolism, even when you’re at rest, leading to increased calorie burn. The more you move, the more calories you burn. Whether it’s a brisk walk, a swim, or a dance class, physical activity directly expends energy.

2. Muscle Building:

Strength training helps build lean muscle mass, which burns more calories than fat. As you gain muscle and lose fat, your body composition becomes healthier. A higher proportion of lean muscle mass can contribute to a healthier and more toned physique.

Controlling Appetite:

Exercise can help regulate appetite hormones, which eventually reduces cravings and hunger. Physical activity is a natural stress reliever. When you’re less stressed, you’re less likely to turn to food as a coping mechanism.

General Health:

Exercise can lower the risk of obesity-related health problems like heart disease, type 2 diabetes, and stroke. Regular physical activity can boost self-esteem and confidence, making it easier to stick to healthy habits.

What exercises are best for weight lost?

The best exercises for weight loss are those with a combination of cardio and strength training which are generally considered most effective. Adding on, it helps if it is something that you enjoy and can consistently stick to.
Here are some exercises:

Cardio Exercises:

1. Running

– A 20 min run is a good amount of cardio for a day

– The goal is to not stop and run continuously, speed and pace should be following your own limit

2. Cycling

– 20 mins of cycling is a good amount to do everyday

– Keep core engage and good form/posture to avoid other injuries

3. Burpee

– Stand with your feet shoulder-width apart and arms at your sides.

– Bend your knees and place your hands on the ground.

-Kick your feet back into a plank position.

-Jump your feet back to the starting position.

-Stand up and jump straight into the air.

Strength Training Exercises

1. Squats

– Stand with your feet shoulder-width apart or slightly wider

– Bend your knees and bow your body forward as if you’re going to sit down on a chair

– Maintain a straight back throughout the movement

– Squat down until your thighs are parallel to the ground (can be higher if it’s too difficult)

– Push through your heels to stand back up to a standing position

2. Lunges

– Stand with your feet shoulder-width apart

– Take a big step forward with one leg while maintaining shoulder-width apart

– Bend both knees until your front thigh is parallel to the ground and your back knee is almost touching the ground

– Maintain a straight back throughout the movement

– Push through your front heel back to standing position

– Repeat with the other leg

3. Plank hold

– Go to a 4 point position on the floor on your hands and knees

– Step your feet back one at a time until you’re in a straight line from your head to your heels

– Tighten your core muscles to keep your body straight and rigid (buttock can be slightly up)

– Hold the plank position while maintaining the correct posture for 30 seconds

How physiotherapist create a customised plan for weight loss?

A physiotherapist can play a vital role in creating a personalised weight loss plan by addressing various factors that influence your overall health and fitness.
Here’s how they can approach it:

Physical Assessment:
Assessing your current fitness level, range of motion, and any existing injuries or conditions to safely plan an exercise regime.
Customised Exercise Program:
Designing exercises that suit your fitness level followed by gradually increasing the intensity and duration of your workouts to challenge your body.
Injury Prevention:
Identifying and treating any underlying pain or discomfort that may be hindering your exercises. Teaching proper form and techniques to avoid injuries during exercise.

By combining these elements, a physiotherapist can create a good and effective weight loss plan that is customised to your own needs and goals. Remember, consistency and patience are key to achieving long-lasting results.

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Citations

You, L., et al. (2012). Physiotherapists’ perceptions of their role in the rehabilitation management of individuals with obesity. Physiotherapy Canada. Physiotherapie Canada.

Oppert, J.-M., et al. (2021). Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group. Obesity Reviews: An Official Journal of the International Association for the Study of Obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8365734/

Lopez, P., et al. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obesity Reviews: An Official Journal of the International Association for the Study of Obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9285060/