Exercise and Eating: Balancing it All Out
The key is finding a healthy way of eating that you can live with and that will provide slow and steady weight loss, as opposed to a restrictive diet that brings faster results. You will then find it easier to add exercise to your routine because your body will be receiving the fuel it needs in order to work out.The good news is just starting out with a slight increase in activity -- like walking the dog or a session of gardening -- can go a long way. It will bring physical and emotional benefits and can help you get in the habit of being more active.
Eventually, you can begin setting a daily goal for yourself such as 10 minutes of walking. Those 10 minutes can become three 10-minute sessions a day; in time you will be able to work up to 30 consecutive minutes of exercise.
Before You Begin to Exercise
The Surgeon General recommends that women over 50, men over 40, and those who have been inactive for an extended period time see a doctor before beginning to exercise.Personally, I believe anyone beginning to lose weight should see a doctor. You may not even be aware of problems that may have arisen since your last exam.
Many health conditions can directly affect your ability to exercise. High blood pressure, for example, is quite a common issue for those carrying extra weight. It is important to get your blood pressure in check before beginning an exercise regimen. (It should be lower than 140/80 before you begin working out.)
There are also special exercise guidelines for people with certain health conditions. For instance, if you have coronary heart disease, you should avoid activity in heat, humidity, or high altitudes.
It's crucial to get your doctor's approval and advice about beginning to exercise. Working out a few times only to be completely sidelined by a worsening health problem would do you more harm than good.
Sources:
Jakicic, JM, Marcus, BH, Gallagher, KI, et al. Effect of
exercise duration and intensity on weight loss in overweight,
sedentary women: a randomized trial. Journal of the American Medical Association 2003; 290:1323.
Yusuf, H.R. "Leisure-Time Physical Activity Among Older Adults." Archives of Internal Medicine 24 June 1996 156:12. 1321-1326.
