Role of exercise in weight loss
- 21st August 2022
In addition to its general health benefits, regular exercise can be a real game changer when it comes to achieving and maintaining a healthy weight.
When trying to shed pounds, exercising more can boost the quantity of calories your body "burns off," or uses for energy. Weight reduction is the outcome of a "calorie deficit," which is created when caloric intake is reduced and energy expenditure (exercise) is increased.
When people cut their calorie intake, they lose weight. However, there is conclusive evidence that regular physical activity is the only way to keep the weight off.
Most importantly, exercise lowers the danger of heart disease and diabetes far more than weight loss does on its own.
Regular exercise also helps in:
- Weight management
- Blood pressure management
- Reduce risk for type 2 diabetes, heart attack, stroke, and several kinds of cancer.
- Minimize arthritic discomfort and impairment.
- Reduce risk for osteoporosis and falls.
- Calm down your anxious thoughts and depressed mood.
How much exercise do one need?
People's exercise requirements for weight control can vary widely. The following are some suggestions:
Maintaining your current weight requires a weekly commitment of at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two. There is much scientific evidence that regular exercise can aid in long-term weight maintenance. However, it is unclear how much exercise is required to do this, as this varies widely across individuals. Maintaining your current weight may require more than the equivalent of 150 minutes per week of moderate-intensity activity.
High levels of physical activity are required for successful weight loss and maintenance, regardless of whether or not dietary changes are made. Reaching and maintaining a healthy weight calls for both physical exercise and a well-balanced diet.
What is the difference between moderate and vigorous intensity exercise?
Physical exercise is considered moderate if your heart rate and breathing rate increase but you are still able to carry on a conversation while doing it. Some examples are:
- Brisk walking
- Taking care of the lawn and garden (e.g., mowing the grass, raking the leaves, and bagging them)
- Light snow shovelling
- Actively playing with children
- Taking it easy on the bike
If your pulse rate is increased substantially and you're gasping for air, it's probably too intense for conversation. Some examples are:
- Exercise by swimming laps
- Quickly gliding forward on roller skates or inline skates
- Cross-country skiing
- Sports with the highest level of rivalry (football, basketball, or soccer)
- Rope jumping