When it comes to weight loss, a little goes a long way. Research has shown that losing just 10% of your body weight, or less, can have marked benefits on your overall health, including reducing pain and allowing you to get back to the active things you want to do. This may be returning to running, walking a 5 k, or playing with your grandchildren on the floor.
So what is an ideal weight that will help you be pain free and be able to do all the things you enjoy?
The Body Mass Index is a simple and easy to use method of screening for health, and takes into consideration a person’s sex, height, and weight to calculate his or her BMI.
According to a large research survey conducted from 2008-2010 people in the overweight group — those with BMIs between 25 and 29 — had about 20% more pain. People with BMIs between 30 and 34 had about 68% more pain. Those with BMIs between 35 and 39 had 136% more pain, and those with BMIs over 40 reported having 254% more pain.
Regular exercise is one of the keys to successful weight loss. A customized exercise program can be created in coordination with your physician, physical therapist, and personal trainer.
Ideally, at least 30 minutes of moderate-intensity exercise on at least five days a week should be achieved in order to stay healthy and fit.
“Moderate-intensity exercise” means doing something that increases your heart rate. While walking very slowly does not count, walking briskly does. You do not have to strain yourself to the point where you are out of breath, but you do need to exert yourself a little to get the true benefit of daily exercise.
While daily exercise contributes greatly to weight loss, no amount of exercise can overcome an out-of-control diet.
Studies have shown that partnering exercise with a weight management diet can lead to a substantial decrease in body weight while simultaneously increasing lean body mass. This indicates that a high percentage of the weight lost comes from body fat, while muscle is largely spared.
At BREAKTHRU Fitness and Physical Therapy, we are committed to helping you accomplish your health and fitness goals. Our BREAKTHRU FIT program provides an educational, supportive environment aimed at promoting successful weight loss through both exercise and nutrition. Join us as we discuss current health trends to help you actualize your weight loss goals. Remember, when it comes to weight loss, a little goes a long way.
Nicholas Emge, MS, CSCS
BREAKTHRU FIT Program Coordinator