What is obesity?
Obesity results from energy imbalance: too many calories in, too few calories burned. A number of factors influence how many calories you burn each day, among them, age, body size, genes and the amount of physical activity you complete.
Risks of obesity
As well as causing physical changes, it can increase the likelihood of developing a number of serious long-term health conditions including:
- Type 2 diabetes
- Coronary heart disease
- High Blood Pressure
- Certain types of cancer including bowel and breast cancer
Top Tips to Combat Obesity
- Physical activity can positively influence weight loss and weight loss maintenance but it is suggested to work best when combined with a lower calorie eating plan.
- Start small. The biggest improvements come from making small changes that you can increase safely, and incorporate into your daily routine. Like taking the stairs not the lift; Parking at the back of the car park not by the door; Getting off the bus a stop early; Walk short journeys.
- Gradually increase your physical activity
- Aerobic activity and strength building activity are both important
- Even if increasing your physical activity levels does not result in you losing weight, it can bring other health benefits such as reduced risk of type 2 diabetes, some cancers, cardiovascular disease by reducing visceral (internal organ) fats and improved mental health.
- Increased physical activity will reduce breathlessness and improved fitness that are independent of weight.
- To help with weight loss, unless you reduce your energy intake, it is recommended you complete 225 to 300 minutes of moderate intensity or 110 – 150 minutes of vigorous intensity physical activity per week. Or you can complete a mixture of moderate and vigorous activity
- To help maintain your weight after weight lost at least 150 minutes of moderate physical activity a week is required.
- Every minute of activity counts towards your weekly total. Some activity is good but more is better
- It's never too late to start increasing physical activity
- In addition to increasing physical activity, reduce the amount of time you spend inactive such as sitting, watching television or using a computer. Moving little and often at least twice an hour will benefit you.
- Try exercising with a friend as this can help keep you committed.
Physical activity opportunities
- parkrun - a free, weekly 5km walk, jog or run
- Community based classes e.g ciruits, Zumba. To find a class near you search Classfinder
- Check out what is available at your local leisure centre
- Information on local walks
- Couch to 5K - step by step guide to for getting off the couch and running 5k in 9 weeks
- Get active at home - some ideas on how to get moving at home