JAKARTA - Illinois Hospital nutritionist, United States dr. Poonam Sachdev explains several conditions when a person is diagnosed with obesity and tips on maintaining proper body fitness. Such as regulating food portions and exercising regularly.
"A person is said to be overweight or obese if the body mass index is above 25 kg per square meter," said Sachdev, as reported by WebMD, Thursday, November 14.
The doctor who graduated from the education specialist clinical nutritionist at Gujarat University added, "This body mass index is carried out by measuring weight divided by a quadratic height".
If a person has a body mass index above 25 kg per square meter, Sachdev recommends that the person immediately go on a healthy diet. This is done to reduce the risk of diseases that can arise due to obesity, such astenuary heart attacks, strokes, diabetes, and others.
Sachdev also shared a number of tips on maintaining body fitness despite being obese.
"The safest thing is to exercise, no need to be heavy. The lightest thing is as long as the body has to keep moving," said Sachdev.
Excess weight makes you prone to health problems such as heart disease and diabetes. However, focusing on weight loss alone tends to cause weight cycles to go up and down which can endanger health. The researchers found that although weight does not drop during exercise. However, doing this activity regularly will be very beneficial for the body.
Physical activity lowers blood pressure, cholesterol, and blood sugar levels. Physical activity helps keep bones strong, increases brain strength, energizes, and helps sleep better. In addition, it can reduce the risk of heart disease, stroke, type 2 diabetes, dementia, and several types of cancer. Exercise can also reduce stress, improve mood, and make you feel better about yourself.
Start with small steps that you can improve. For example, when traveling park the vehicle at the end of the parking lot or more often up the stairs. Try doing physical activity for 10-15 minutes every two days and see how you feel. Make sure to rest when needed and listen to your body. Gradually increase to 30 minutes to an hour of moderate exercise, 5 days a week, plus two endurance or strength training sessions. This is the number of exercises recommended by experts for adults.
Everyone needs to maintain a good posture during exercise. However, body posture becomes more important when you are overweight. Excess weight can change the center of body gravity and change the way you hold the body. Overweight can also put extra stress on your joints. Schedule one or two appointments with a coach or physical therapist who understands weight problems. They can show the right posture and help you build balance so you can exercise safely.
You can start with a cardio. This is a practice that makes your heart beat fast. Running is one of the easiest types of exercise. You can do it anywhere and anytime. If you experience joint pain, try cycling, both while still and outdoors. Cycling reduces pressure on your hips, knees, and ankles. Likewise by exercising underwater. Find out if there is a swimming pool near you where you can tryUSing water or water aerobics.
Then add strength exercises. Exercise with loads or other resistance equipment makes the muscles stronger, the load engine at the fitness center controls the way you move and helps stay in the right posture. However, make sure the tool is comfortable and can support you. If you're not sure how to use the equipment, ask for the help of the coach. You can also use free loads, kettlebell, or band resistance at your fitness center or at home.
Exercises such as yoga, pilates, and tai chi also help build muscle masses. However, these exercises also make you flexible and build balance, which can protect you from falling and injury. These exercises also make it easier for you to do daily activities such as bending and achieving something. Balance and flexibility are essential with age.
If you have difficulty walking or standing for a long time, start a fitness program with exercises that you can do while sitting. Remember, no matter how many activities are better than not at all. You can do a cardio with a portable seat or pedal aerobics. Charge exercise or endurance and stretching is easy to do while sitting.
The fitness routine is the same as any other habit. It takes time to make it a part of your life. Know that there will be days where you don't want to exercise. Opponents to boredom by changing your routine. And if you miss a day or two, don't stress. Get into that routine as soon as possible. Your goal is to stay active for life.
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