General Exercise

How much exercise do I need to do to lose weight?

If you want to see a change in your body weight with exercise alone, you must do 90 minutes of moderate intensity exercise each day without increasing the amount you eat. Don’t let this discourage you or keep you from exercising. Only 30 minutes a day helps you to be healthier, stronger, and feel better which is really important. Also, 30 minutes a day will help strengthen your body in preparation for surgery. 60 minutes a day will help you keep the weight off once you have lost it. Just remember, don’t start out doing too much. Gradually work up to your eventual exercise goal of 30, 60, or 90 minutes a day.

How do I know if I am exercising hard enough?

You should try to reach a goal of at least moderate intensity exercise. This is similar to that of walking briskly so that your breathing and heart rate go up a little but you can still easily carry on a conversation. If you are already doing moderate intensity and you wish to increase your endurance and/or increase the number of calories you are burning, you can gradually increase to vigorous intensity. This is similar to running.

Another way to know if you are exercising hard enough is to use a “rating of perceived exertion”. Also, you can calculate your target heart rate.

What type of exercise should I do to lose weight?

The type of exercise is not as important for weight loss as the number of calories you are burning while exercising. Choose an exercise that you enjoy and that you can (and will) do regularly.

Why should I exercise?

There are many health benefits of exercise in addition to its role in weight management. Doing any amount of any type of exercise gives you a lot of benefit when compared with doing nothing. Health benefits which you might experience with exercise include lower risk of heart disease, lower risk of certain types of cancer, lower blood sugar, lower blood pressure, more energy level, improved sleep, reduced stress, and better sense of well-being. Choose a benefit that is really important to you to focus on when you need some extra motivation to get moving!

If I don’t notice any weight loss with exercise, what should I do?

This may mean that you need to eat fewer calories. If you don’t want to do that, then you could increase the intensity of exercise or increase the amount of time you are exercising each day.

I tried exercise before but I did not lose weight. Why should I try an exercise program again?

Don’t let the lack of weight loss keep you from exercising. There are many other health benefits of exercise. Doing any amount of any type of exercise gives you a lot of benefit when compared with doing nothing. Health benefits which you might experience with exercise include lower risk of heart disease, lower risk of certain types of cancer, lower blood sugar, lower blood pressure, more energy level, improved sleep, improved mobility, reduced stress, and better sense of well-being. Choose a benefit that is really important to you to focus on when you need some extra motivation to get moving!

How can I exercise? My legs and back hurt too much.

Back and leg pain often interfere with exercise in patients who are overweight or obese. You are not alone but you can still become more active. Discuss your symptoms with your health care provider and ask for advice on how to exercise safely. If your symptoms are severe, you should probably try to do flexibility, stretching, and strengthening exercises in a chair. You don’t even need special equipment since cans of food can be used as weights! Finding a local facility with water therapy or water aerobics is also an excellent way to exercise when you suffer from back and leg pain. If you are able to walk, purchase supportive, well-fitting shoes and walk on a flat, even surface. Start with only a few minutes a day and gradually increase as you get stronger.

How can I exercise when I feel too tired to move?

Although you don’t feel like exercising, doing so may actually increase your energy level and make you feel less tired. It is important for you to start slow and gradually work your way up in time and intensity. Exercise at the time of day at which you feel the least tired. For example, exercise in the morning rather than the evening.

What should I do to be sure that I don’t get hurt while exercising?

Safety is very important. If you are over the age of 40 or have health conditions such as heart disease, diabetes, lung disease, kidney disease, or high blood pressure, you should talk with your health care provider before beginning an exercise program. If you develop chest pain, unexpected shortness of breath, or other concerning symptoms after beginning your exercise program, stop immediately and call you health care provider. Make sure you start slow and gradually increase as you feel stronger.

Make sure you drink plenty of fluids when exercising to prevent dehydration. Wear comfortable clothes that are appropriate for the weather (layer in the winter; light and cool in the summer). Purchase supportive shoes with good cushion and a comfortable fit. Start with a low impact activity such as walking.

I don’t have the time to exercise. What should I do?

We all have very busy lives so finding time for exercise can be a challenge but it is worth the investment. Here are some time management tips that may help:

• Plan your exercise times a week in advance and treat these like any other important appointments. After all, it is an “appointment for better health”.
• Choose exercise you enjoy. This will make it less likely that you will make an excuse to skip exercising.
• Make it count twice…exercise with family members, walk to work, park further from the store entrance, climb the stairs, etc.
• Choose a schedule that is feasible for you. For example, do more exercise on the weekend and less during the week.
• Work in your exercise by doing 10 minutes at a time. If you do at least 10 minutes straight, you get the same health benefits from doing 10 minutes 3 times a day as you would get from doing 30 minutes all at one time. This means you can walk on your breaks at work.

How can I increase my self-discipline to exercise?

Increasing your “self-discipline” is done by choosing an activity you enjoy, changing things around you to help you exercise, and rewarding yourself when you do exercise. After all, we do things in life because we want to and because they give us benefits. Here are some tips for changing your situation or environment to help you exercise:

• Change into your exercise clothes as soon as you get home from work in the evening.
• Don’t let yourself watch TV until you have done your daily walk.
• Put your exercise shoes by your bed in the morning and put them on right after you get up.
• Keep your exercise goal on your mirror in your bathroom or on your refrigerator to remind you to exercise.

Here are some tips for helping you benefit from exercise:

• Keep an exercise log so you can feel good about your progress.
• Plan a reward for yourself if you meet your exercise goal (i.e., luxurious bath, special shopping trip…you choose).
• Decide which health benefit is most important to you and remind yourself often of this benefit.
• When you exercise, compliment yourself on making health choices.

I don’t have any exercise equipment and can’t afford to join a gym. What kind of exercise should I do?

Walking is a safe, easy, and inexpensive way to exercise. If bad weather or lack of sidewalks is a problem, consider walking at a local mall. If your home has stairs, put on some music and practice some stair stepping! Another way to exercise at home without equipment is to purchase an exercise video or DVD. There are many different types and you are sure to find one that suits your interests and needs.

What if I don’t like to exercise?

Choose exercise that you enjoy. You don’t have to do the typical types such as walking, running, or swimming. If you prefer, you can choose something else like kick boxing, yoga, pilates, fencing, etc. You can also work exercise into your usual routine by parking further from the store entrance, climbing the stairs, etc.

How do I begin an exercise program?

Safety is very important. If you are over the age of 40 or have health conditions such as heart disease, diabetes, lung disease, kidney disease, or high blood pressure, you should talk with your health care provider before beginning an exercise program. If you develop chest pain, unexpected shortness of breath, or other concerning symptoms after beginning your exercise program, stop immediately and call you health care provider. Make sure you start slow and gradually increase as you feel stronger. Purchase supportive, well-fitting shoes.

How much exercise you start with depends on how fit you already are. If you are already healthy and fit, you can begin at 30 minutes a day. If you are not very fit or have significant health conditions, you may need to walk only a few minutes depending on your tolerance. Spend the first week or so exercising only as much as you can easily tolerate then you can gradually begin increasing the time you spend exercising and the intensity.

What if I need to see an exercise specialist?

The COMP staff can refer you to one of our exercise specialists if you feel you need extra help with your exercise program. Unfortunately, the cost of these consultations is usually not covered by insurance. Also, your local fitness club may have personal trainers who can help you design and begin an exercise program safely for a club fee.

Additional resources

• American College of Sports Medicine
  
• Arthritis Foundation
  
• American Heart Association
  
• Obesity Help
  
• National Institute of Diabetes and Digestive and Kidney Diseases