Healthy eating and exercise have more benefits that just managing your weight.
They are two paramount factors in preventing, or reducing the impact of certain diseases such as Alzheimer’s, cardiovascular problems, and type 2 diabetes.
A healthy balanced diet and exercise can reduce the risk of developing type 2 diabetes by 60%. This disease, once developed can often be maintained or controlled when the person follows a healthy eating plan and exercises.
Exercise and a proper diet have also been shown to slow the aging process. Physical activity is the most effective tool to improve quality of life and functional abilities in age related problems.
Exercise and healthy eating have been shown to prevent normal memory loss as well as Alzheimer’s. A lower caloric intake is seen to decrease a genic cause for Alzheimer’s and reduce plaques in those who have the disease.
Obesity, high cholesterol and hypertension, which are all risk factors for cardiovascular disease, can all be controlled with healthy eating habits and physical activity.
Generally stated, a healthy diet consists of a variety of fruits and vegetables, lean meats such as skinless poultry and fish, and whole grain carbohydrates. Try to avoid sugar, saturated fats, and always monitor the serving size.
Pure Barre is one of the latest new types of exercise classes that you find popping up around town. It is a low impact class geared toward women that focuses on hips, thighs, abdominals and arms. It focuses on small almost isometric movements and a lot of them. This type of exercise is great for someone who may have joint problems that are typically irritated with jarring and jumping activities. If you are looking for an energetic high impact class that will really get your heart going this is not the class for you. But as a physical therapist, I do recommend many of patients that have prior injuries, arthritis or joint problems to try this. There are a couple locations in the Sarasota area. See Purebarre.com for a location near you. Do not start any new exercise program without consulting with your physician or physical therapist.
Jill Rose, DPT
Kaizen Total Wellness
Weight Loss Exercise.
If I exercise 30 minutes a day and eat healthy, but I stopped losing weight, what should I try next?
Some people rely on the government recommendation which suggest 30 minutes of exercise such as walking as a benchmark for daily exercise. However, this is the minimum needed for maintenance and serves as a good starting point.
Amount: In order to burn fat, we need to exercise longer and harder than the government’s recommendation. A good workout session includes at least 45 minutes of exercise at a moderate-to-high intensity.
Intensity: Intensity can be gauged through your heart rate and muscle fatigue. Your target heart rate during exercise depends on your age and can be estimated from a table. Muscle fatigue results from repeated movements against resistance (weights and reps). Try to do 3 sets of 10 to 12 reps of resisted exercise using a moderate weight. If your heart rate remains in the target range and you can complete 3 sets of 10-12 reps before becoming fatigued, then the intensity is moderate-to-high. Adjust the weight resistance up or down until the intensity is right. You should be breaking a sweat and breathing moderately hard.
Target body weight: Your target body weight can be estimated using a BMI table. As you approach your target weight it becomes increasingly difficult to lose weight, especially at the belly. The amount and intensity of your exercise needs to be increased as your weight loss plateaus. If you are 10-15 pounds overweight and are trying to lose the last few more pounds of belly fat you will need to work out more than 45 minutes at a higher intensity.
Variety: Walking or even jogging for 30-45 minutes is not going to result in significant weight loss. This exercise might be good for your lungs and heart but a variety of resisted exercises is needed to accomplish meaningful weight loss. If you build muscle you not only burn calories during exercise, but also increase your metabolism, allowing you to burn more calories even during rest. BONUS! The best way to build muscle – and lose weight – is through a variety of resistance exercises that become progressively more intense over time. Then rest one day to allow your muscles to recover.
Reward: Reward yourself after exercise with … weight reduction, not with a double scoop of chocolate ice cream.
Power Plate: Power Plate Vibration Technology allows a person to experience a full workout at moderate-to-high intensity in fewer minutes and with less impact on the joints.
Pointers: Consult your physician prior to initiating a weight loss program. Utilize a personal trainer or physical therapist for coaching and instruction. Consult with a nutritionist for help with further improving your diet. Reducing stress at home or at work can lead to more rapid weight loss.