The Benefits of Exercise - Weight Loss
This one may seem glaringly obvious. Many people exercise to lose weight. Some might think that this is one of the only reasons to exercise.
Obesity occurs when we burn less calories than we take in.[i] How much we burn depends on many things but the most variable factor is how much activity we get each day.[ii]
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Keeping active can help people lose weight or maintain a healthy weight while inactivity can lead to weight gain.[iii] While activity includes any body movements that burn calories, exercise makes up part of this and is often defined as physical activity that is
Planned,
Structured,
Repetitive, and
Aimed at improving physical fitness and health.[iv]
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How does it work?
Increase in Total Energy Expenditure
Physical activity, including exercise, increases our total energy expenditure (TEE) which can help with maintaining an energy balance or creating an energy deficit (if food intake remains the same).[v]
What is Total Energy Expenditure
Total energy expenditure is the amount of energy we use. It influenced by our
Basal Metabolic Rate
The energy used to keep us alive.
Diet-induced thermogenesis
The energy used to digest, absorb and convert food.
Activity Energy Expenditure
The energy we use while doing physical activities.[vi]
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Decrease in total body fat
Physical activity slows the development of abdominal obesity.
Increase in muscle
Resistance type exercise (working against resistance such as lifting weights or lifting your body), build muscle which increase the amount of energy your body burns throughout the day (even at rest).
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Mood improvements
By reducing anxiety and depression, exercise can boost mood which may motivate people to maintain their exercise regimes.
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What exercise works?
According to the Australian Government, any physical activity is better than none so any gradual improvement is good.[vii]
They also recommend that Australian get 2.5-5 hours of moderate-intensity physical activity each week building up to 45-60 minutes on most days of the week for weight loss. This can be split up across the day. Resistance training on 2 days a week is also recommend to help build muscle and burn fat.[viii]
Moderate intensity exercises include
Step-trainers,
Fast walking,
Swimming,
Tennis and
Fast walking.[ix]
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Conclusion
Keeping active can help people lose weight or maintain a healthy weight. It increases the amount of energy we burn, decreases total body fat, increases muscle mass which increase calorie burn and improves our mood which helps us to keep exercising. Any physical activity is better than none but 2.505 hours a week building up to 45-60 minutes on most days is recommended to help weight loss.
[i] https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/physical-activity-and-obesity/
[ii] https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/physical-activity-and-obesity/
[iii] https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/physical-activity-and-obesity/
[iv] Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974), 100(2), 126–131.
[v] https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/physical-activity-and-obesity/
[vi] Heydenreich, Juliane et al. “Total Energy Expenditure, Energy Intake, and Body Composition in Endurance Athletes Across the Training Season: A Systematic Review.” Sports medicine - open vol. 3,1 (2017): 8. doi:10.1186/s40798-017-0076-1
[vii] https://www.healthdirect.gov.au/obesity-and-exercise
[viii] https://www.healthdirect.gov.au/obesity-and-exercise
[ix] https://www.healthdirect.gov.au/obesity-and-exercise