Prioritizing physical activity is essential for your overall health. As an Obesity Medicine Physician, you may wonder if weight reduction is my primary focus. While maintaining a healthy weight is crucial, it's vital to understand that health goes beyond the number on a scale. Losing weight is challenging, and many people struggle with keeping it off in the long run.

Interestingly, individuals typically regain about half of the weight they have lost within two years. Furthermore, research indicates that approximately 80% of lost weight tends to return within five years. Despite new treatments available to reduce weight recurrence and help people cope with the myriad of challenges related to the modern obesogenic world, we have yet to fully comprehend the long-term health benefits of these novel treatments. Therefore, I hope to persuade at least one individual of the value of physical activity by the end of this post.

It is important to take steps to control our weight through different methods like changing our lifestyle, using medication, or considering surgery. These approaches are part of a comprehensive and holistic treatment plan. However, the current system does not make it easy for us to succeed in managing our weight effectively. To make a real difference in fighting obesity on a broader level, we need to tackle the systemic root causes. This includes addressing factors such as the food we have access to, environmental substances that contribute to obesity, disparities in healthcare, mental health, poverty, and government policies like agricultural subsidies, among others.

But what can we do right now to improve our health and longevity?

The answer is simple: physical activity. Regular physical activity is crucial for maintaining our overall health and weight. It not only improves our sleep, mood, and cognitive function but also significantly reduces the likelihood of developing a variety of chronic diseases, certain types of cancers, and weight regain. And increasing our physical activity level is attainable for most individuals. No fancy equipment is necessary unless you prefer that!

PHYSICAL ACTIVITY

It comes in 2 flavors: structured and non-structured

Structured - planned and intentional; running, lifting weights, cycling, swimming, etc.
Non-structured - overall movement that requires energy; walking to and from work, household chores, climbing stairs, etc.

*Physical Activity Guidelines recommend (at least) 150 mins of moderate-intensity aerobic activity + 2 days of resistance training per week.

Figure 1. Represents the physical activity recommendations for Americans — Source: CDC.

Why does this matter to you?

Physical activity is essential to managing weight long-term. Without physical activity (structured or unstructured), we are increasingly at risk for weight gain or recurrence.

Physical activity can take on various forms depending on individual preferences and needs. Some people thrive in structured environments with the guidance of a trainer or through fitness classes, while others prefer a more relaxed and gradual approach. The great thing is that there is no right or wrong way to engage in physical activity. What truly matters is finding meaningful, enjoyable, and yet safe ways to move your body. This might involve starting with small steps, such as pacing around the house during a commercial break or walking your dog. The possibilities are endless, but the health benefits increase the more you do. The Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week and two days of resistance training (see Figure 1). Remember, starting slowly and gradually working your way up to meeting these recommendations over time is always okay. If you have a history of heart disease or experience symptoms when engaging in physical activity, you should consult with your doctor prior to commencing any exercise regimen.

What are the health benefits of physical activity?

Aside from managing weight, physical activity has been linked to a reduced risk of all-cause mortality, cardiovascular disease, certain types of cancer, and dementia. It also helps prevent hypertension and type 2 diabetes and improves cognitive function, mental health, quality of life, and sleep.

Moreover, small changes can lead to significant health benefits. Studies estimate that many health benefits occur at half the recommended activity levels. That is great! Doing something is truly beneficial.

Why should you consider strength training?

Yes!!! It is not just for building muscles - although that is a great benefit! Strength training has also been shown to reduce the risk of all-cause mortality and cardiovascular disease, as well as improve overall functioning. IT MAKES YOU MORE RESILIENT AS YOU AGE!

And do not worry about losing muscle mass as you age. Recent evidence suggests that aging muscles are similar in structure to younger muscles. As long as you get adequate protein (1.2-1.5 grams per kg of ideal body weight) and train, you can age gracefully!

Final Word

To meaningfully improve your health today and help manage your weight, increase your daily physical activity. Doing so for most will have a more significant impact on their health than almost anything else.

There is a low bar for entry (for most), and it costs virtually nothing. Plus, a majority of health benefits are realized by increasing your activity by a small amount. So what is your excuse?

Peer review provided by Stephanie Garcia, RD.

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with a qualified healthcare professional before starting any weight management program.

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