Even lighter exercise is an effective strategy to reap the numerous benefits

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TweetEven lighter exercise is an effective strategy to reap the numerous benefits.
Overweight and obesity substantially raise the risk of illness from high blood pressure, high cholesterol, type 2 diabetes, heart disease and stroke, gallbladder disease, arthritis, sleep disturbances and problems breathing, and certain types of cancers. On average, higher body weights are associated with higher death rates.

Unfortunately, the number of overweight children, adolescents, and adults has risen over the past four decades. Total costs (medical cost and lost productivity) attributable to obesity alone amounted to an estimated $99 billion in 1995. During 1988-94, 11 percent of children and adolescents aged 6 to 19 years were overweight or obese. During the same years, 23 percent of adults aged 20 years and older were considered obese! Despite these stunning statistics, inspiring people to exercise has helped only marginally. Here's why.

For years, many physical fitness organizations issued recommendations for exercise, which included VIGOROUS activity 3-5 times per week. In the opinion of many health professionals, this may have dissuaded many people from participating in exercise at all! Now, there is good news for those people that prefer to sweat to the oldies or take things a little slower!

Several studies on overweight men have shown that even moderate intensity exercise (such as brisk walking) on most days of the week is adequate to gain the health benefits associated with exercise.

While the general recommendations are for 30 to 60 minutes on most days, set a realistic goal for yourself.

These studies suggest that substantial reductions in body weight, body composition and related complications will result when daily exercise is performed even at this lower intensity. Hopefully, this will inspire many of us to participate in regular, moderate-intensity exercise as a method for weight reduction.

In addition to weight loss, other benefits associated with regular exercise are:

Improved cardiovascular fitness

Reduced abdominal fat

Improved insulin resistance, which helps in the prevention or control of diabetes

Better ability to manage stress

Increased self esteem

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