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Eating Patterns


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Activity Patterns:

• Modernization has lead to reduced energy expenditure in adults which can be correlated with subsequent weight gain.
• Dietary modification, when coupled with increased physical activity, helps in reducing body weight.
• Regular exercise is an important determinant of successful weight maintenance after a period of weight loss.
• Sedentary individuals should avoid isolated bouts of vigorous exercise and gradually increase physical activity levels over time.



The energy utilisation for certain activities are listed below:
Physical Activities Calories "burned" in 30 minutes for a given body
Training & Sport
50kg
60kg
70kg
80kg
90kg
100kg
Basketball: playing game
211
253
296
338
380
422
Bicycling: moderate
264
317
370
422
475
528
Skipping
185
222
259
296
333
370
Running: moderate
264
317
370
422
475
528
Soccer: general
132
158
185
211
238
264
Swimming: general
185
222
259
296
333
370
Swimming: laps
158
190
222
253
285
317
Tennis: general
185
222
259
296
333
370
Volleyball:general play
79
95
111
127
143
158
Walk:normal
106
127
148
169
190
211
Walk: brisk
132
158
185
211
238
264



•  Besides calorie expenditure, physical activity contributes to the total health status of the individual. It helps diabetics by improving the insulin sensitivity and glucose tolerance. It results in lowering the blood pressure for hypertensives and helps to improve mental health in individuals reporting mood disturbances.
•  The crucial technique of managing obesity and maintaining weight loss is to alter eating behaviour permanently and making activity patterns a part of your lifestyle.

Walk daily, be fit for life:




•  Whatever your age, whatever your level of fitness, walking is the simplest and most effective form of activity for losing weight. It requires no cost.
•  While walking, you should wear loose clothes and well fitting canvas shoes.
•  Start at a slow pace and be careful to build up your speed and distance gradually, as per convenience.
•  Walk briskly with rhythmic movement of your arms and feet. Walk fast enough to become a little breathless and slightly tired but never leave yourself gasping for air or completely exhausted. You should be comfortable enough to carry on a conversation while walking.
•  Regular walks will surely improve your heartbeat, stamina, endurance and all-round.
•  Walking builds long lean muscles, which helps in burning calories all the time, day and night, even while you are asleep.
•  Preferably walk on an empty stomach or 2-3 hours after the last meal You can also walk during work breaks or just before dinner.
•  Do not be overly concerned if you miss a day or two, because it is the long-term picture of integrating walking into your lifestyle which is more important than if you were to miss a day or two occasionally.


Easy ways to boost your activity level:




• Walk as much as possible throughout the day, use your car as less as possible.
• Always take the stairs instead of the elevator.
• When parking your vehicle, park it as far as possible from where you want to go.
• Hide all your remote controls, operate everything manually.
• Whenever possible, stand instead of sitting. If you are desk bound at work, stand up when you are on the phone; walk over to give messages to colleagues rather than using e-mail or phone. During breaks at work, walk the stairs, around the building or down the halls.
• While doing household chores, exaggerate your movements and make them big
• Plant a garden, take up gardening as a hobby.
• Spend quality time outdoors with your children or grandchildren.
• Take up an outdoor game or any other activity you might enjoy.
• Try to work out as much as possible, but at your own pace. Reward yourself, not by getting yourself a snack, but maybe by buying a new wardrobe for your trimmer body.