EXERCISE FOR OBESITY
• For maximum benefit and minimum risk, begin by choosing low- to moderate-intensity activities. Increase intensity slowly as your fitness improves. Studies of overweight people show that exercising at moderate to high intensities causes more fat loss than training at low intensities.
• People who want to lose weight or maintain weight loss should exercise moderately for 60 minutes or more every day. To get the benefit of 60 minutes of exercise, you can exercise all at once or divide your total activity time into sessions of 10, 20, or 30 minutes.
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• Choose non- or low-weight-bearing activities such as swimming, water exercises, cycling, or walking. Low-impact activities are less likely to cause joint problems or injuries.
• Stay alert for symptoms of heat-related problems during exercise (as described in Chapter 3). Obese people are vulnerable to heat intolerance.
• Ease into your exercise program and increase overload gradually. Increase time and frequency of exercise before increasing intensity.
• Include strength training in your fitness program to build or maintain muscle mass.
• Try to include as much lifestyle physical activity in your daily routine as possible.
