Lack of physical activity is a major risk factor for obesity. A healthy lifestyle program that includes both physical activity and dietary modifications are key elements in the struggle against obesity. A healthy lifestyle program goes beyond the goal of losing a specified number of pounds; it is a lifestyle that supports health and wellness in addition to preventing and treating obesity.
A healthy lifestyle includes physical activity, a diet that supports wellness, safe and healthy environments, strong education, emotional health, spiritual health as well as family and community health. For this article, the focus is on physical activity.
Prior to starting a diet or exercise intervention, it is important to consult your health care provider, especially if you have a personal or family history of diseases of the heart, thyroid or kidney, to name a few. You should also consult a provider if you do not receive routine health care maintenance examinations.
You want to be sure that you do not have an undiagnosed medical condition that is contributing to weight gain. Please inform your provider of your intent to start a healthy lifestyle program and ask for their advice; some insurance plans may offer coverage for healthy lifestyle programs. However, if you do not have that benefit there are other means that guide you in designing a healthy lifestyle program; some web-sites such as those owned by the National Institute of Health (NIH) are an excellent resource. If you do not have access to the web, the NIH also offers free written publications.
Begin the process with small steps, make it doable; for instance, if you routinely take the elevator and you have the capacity to walk up the stairs, walk one flight of stairs and use the elevator for the remaining flights. Make a strategic plan to gradually increase your stair climbing until you are not using the elevator at all.
Your body has to adapt to the increase in physical activity, take it slow, and warm up before you exercise. If you are beginning a walking program start slow and increase the speed and distance gradually. Also, allow yourself to cool down after exercising; if you are engaged in a fast pace walk, slow it down before you complete the activity. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.
Recruit family and friends to join you in the exercise activity; it's good to have someone with whom you can share ideas and support. It takes effort and vigilance to make a successful transition to a healthy lifestyle. There are many online resources, some of them offer a wealth of information, and a few are listed.
Resources:
Centers for Disease Control and Prevention (CDC)
www.cdc.gov; check out the "Physical Activity Topics" site.
National Institute of Health (NIH)
www.nih.gov; if you click on the "Health" site it will lead you to "Wellness & Lifestyle" which will direct you to the "Exercise/Physical Fitness" site.
U.S. Department of Health and Human Services
www.hhs.gov/disease; if you click "Medline Plus" it will lead to the "Fitness and Exercise" site.