Stay fit to manage your weight
Around 31% of men and 68% of women in South Africa are obese, and this figure is expected to increase by 47.7% in females and 23.3% in males by 2025.
Obesity is a serious health concern. It increases the risk for non-communicable diseases like heart disease, diabetes and hypertension.
Once an individual has been diagnosed with a non-communicable disease, obesity can make it more challenging to manage these conditions.
Factors that play a role in the increased rate of obesity include some societal perceptions of a heavier body being a sign of wealth, more individuals working from home, the cost of eating healthily and sedentary lifestyles (a lack of exercise).
Obesity is a serious health concern. It increases the risk for non-communicable diseases like heart disease, diabetes and hypertension.
Once an individual has been diagnosed with a non-communicable disease, obesity can make it more challenging to manage these conditions.
Factors that play a role in the increased rate of obesity include some societal perceptions of a heavier body being a sign of wealth, more individuals working from home, the cost of eating healthily and sedentary lifestyles (a lack of exercise).
Managing the risks of obesity
To manage obesity risk, you need to manage your weight. Weight loss will reduce your risk of obesity, but it will also help improve your blood pressure, cholesterol and blood glucose levels, sleep habits and even your mood.
Managing your weight will involve making various lifestyle changes, such as:
To manage obesity risk, you need to manage your weight. Weight loss will reduce your risk of obesity, but it will also help improve your blood pressure, cholesterol and blood glucose levels, sleep habits and even your mood.
Managing your weight will involve making various lifestyle changes, such as:
- improving your eating habits
- Improving your sleeping habits
- managing stress
- ensuring, in particular, that you exercise regularly
Including exercise in your daily life
Slow and steady is the way to ensure that the weight stays off. Creating an exercise plan that keeps you active but doesn’t strain your body or mind is advisable.
If you’re unsure of where to begin, there are multiple apps and online videos that can assist. Also, remember to check with your doctor before starting a new exercise programme.
Slow and steady is the way to ensure that the weight stays off. Creating an exercise plan that keeps you active but doesn’t strain your body or mind is advisable.
If you’re unsure of where to begin, there are multiple apps and online videos that can assist. Also, remember to check with your doctor before starting a new exercise programme.
Stretching
Starting your mornings with a five-minute stretch will help improve your flexibility and relax your muscles.
Starting your mornings with a five-minute stretch will help improve your flexibility and relax your muscles.
Dancing
Dancing is a fun and effective way to stay active. Dancing for 15 minutes won’t just improve your brain health; it can burn as many calories as walking for 30 minutes. Try taking time out of your day to put on your favourite songs and dance to them.
Dancing is a fun and effective way to stay active. Dancing for 15 minutes won’t just improve your brain health; it can burn as many calories as walking for 30 minutes. Try taking time out of your day to put on your favourite songs and dance to them.
Walking
Lastly, it may be cold, but fresh air is important. So on warmer days, try taking five- to 10-minute walks three days a week. Slowly build up to walking for 15 minutes, then add an extra five minutes every new week.
Walking isn’t just an easy way to exercise. It can also help reduce your risk for hypertension, heart disease and Type 2 diabetes.
Adopting good lifestyle habits, especially committing to exercising regularly as part of your daily life, will help ensure that you manage your weight and reduce your risk for obesity.
Lastly, it may be cold, but fresh air is important. So on warmer days, try taking five- to 10-minute walks three days a week. Slowly build up to walking for 15 minutes, then add an extra five minutes every new week.
Walking isn’t just an easy way to exercise. It can also help reduce your risk for hypertension, heart disease and Type 2 diabetes.
Adopting good lifestyle habits, especially committing to exercising regularly as part of your daily life, will help ensure that you manage your weight and reduce your risk for obesity.
References:
- https://www.wits.ac.za-news-latest-news-opinion-2022-2022-09-obesity-costs-south-africa-billions-we-did-the-sums.html
- https://ncbi.nlm.nih.gov-pmc-articles-PMC9564787-
- https://www.timeslive.co.za-news-south-africa-2021-05-04-half-of-south-africans-gained-weight-as-they-stress-ate-through-all-the-covid-19-bad-news-
- https://ewn.co.za-2023-05-15-the-cost-of-food-security-why-many-south-africans-can-t-afford-to-eat-healthily
- https://hdl.handle.net-10520-ejc-wjcm-v4-n1-a8
- https://www.piedmont.org-living-better-secret-benefits-of-weight-loss
- https://www.westerncape.gov.za-general-publication-obesity-your-waistline-killing-you
- https://www.eatingwell.com-article-7905005-walking-for-weight-loss-plan/
- https://burned-calories.com-sport-dancing
- https://caloriesburnedhq.com-calories-burned-walking-
- https://www.mayoclinic.org-healthy-lifestyle-fitness-in-depth-walking-art-20046261