Unsurprisingly, obesity poses a significantly negative impact on an individual’s health as it largely increases the risk of developing various diseases. These may range from cancers such as prostate or uterine; bone and joint problems which may lead to mobility difficulties; and cardiovascular issues which may result in an increased likelihood of heart attacks, elevated blood pressure or development of type 2 diabetes. There are also psychological impacts such as social discrimination, depression, anxiety and potentially fewer opportunities.
It is clear from all this research that there are factors that obese people cannot control. So what can we control? The most modifiable factor contributing to obesity is sedentary behaviour. The biggest culprit that influences this is sitting at a desk during work hours. Therefore, it is important to increase “non-exercise” activity to manage energy balance. You should be mindful of your “sitting time” at work and try to incorporate incidental low intensity activities. These may include standing while on the phone, using a headset so you can move about, regular short breaks and even apps to monitor intake and activity. It is recommended, if possible, to walk for 2 minutes every half hour. Studies show that doing so improves your ability to clear glucose out of your body and can result in improved insulin levels; enhanced sleep patterns; decrease in BMI and fat; and improved blood pressure. Note that this should not be a substitute for regular exercise and should be considered in conjuncture with regular exercise and limiting food intake. In terms of regular exercise, the recommended amount by the National Health and Medical Research Council general guidelines is to be active on most or ideally all days of the week. This should consist of 150-300 minutes of low to moderate intensity activity or 75-120 minutes of vigorous activity per week.
If you would like to find out more about developing an exercise regime, strategies on how you can increase activity through your daily routine or structuring a regular meal plan, My Rehab Team has friendly physiotherapists, occupational therapists and dieticians that can assist you with this. For more information, please contact us on 1300MYREHAB (1300 469 794) or at info@myrehabteam.com.au.
Notes taken from Australian Physiotherapy Association webinar titled “Preventati
Image courtesy of Stuart Miles @freedigitalphotos.net Available fromhttp://http://www.freedigitalphotos.net/images/weight-loss-shows-work-out-run-and-healthy-photo-p281566 (Accessed on 29th September, 2014)