Understanding Obesity
- Vitality Fitness and Rehab
- Oct 16, 2023
- 4 min read
What is obesity?
The World Health Organization (WHO) defines obesity as abnormal or excessive body fat that poses a risk to health. This is often measured using Body Mass Index (BMI), which can be calculated on the NHS website. Obesity is typically caused by a caloric surplus, where we consume more calories than we burn on a daily basis, over a period of time. Although there are other factors such as genetics, medical conditions, behaviors, and the environment that can also play a significant role, a caloric surplus is usually the main cause. One issue surrounding obesity is the assumption that it is easy to consume less food, but there are often eating disorders and other health conditions that are beyond my field of knowledge, which contribute to weight gain and therefore I always recommend seeking professional help if needed.
Recent statistics concerning obesity:
The prevalence of obesity in the UK has more than doubled in the last 25 years.
In England, nearly a quarter of adults are obese, and a total of 63.8% of adults are considered overweight or obese.
According to the Department of Health, the direct costs caused by obesity are estimated at £4.2 billion per year, and they are forecasted to more than double by 2050 if no changes are made.
Complications of obesity
Obesity significantly increases the likelihood of developing various health conditions, such as type 2 diabetes, hypercholesterolemia, hypertension (high blood pressure), joint and back problems, strokes, and heart attacks. According to a study conducted by the National Institute of Health in the USA, weight gains of 4.5kg - 9kg above the ideal weight can even double the risk of death and/or Type-2 Diabetes.
Additionally, each pound of bodyweight exerts approximately 4-6 pounds of pressure on each knee joint. Consequently, individuals who are obese are 20 times more likely to require a knee reconstruction than those who are not overweight (American Association of Orthopaedic Surgeons.
Management and Exercise prescription for obesity
Lifestyle modifications, such as changing habits that cause excessive calorie intake (e.g., snacking on calorie-dense food while watching TV), can have a significant impact on dieting and weight loss. With numerous approaches available to achieve these goals, it can be overwhelming to find the one that works best for you. I have heard of and even tried diets like Atkins, intermittent fasting, keto, and paleo, but after a decade in the industry, I have found that the most effective diet is simply a healthy balance without strict restrictions.
"On Monday, I'm going to be super strict with my food, fast until 12, then just eat a salad. I'm also going to workout for an hour every day this week." Does this sound familiar? Many people struggle with "yo-yo" dieting. Instantly switching from little to no workouts to an intensive routine is not sustainable and sets you up for failure. Sustaining and enjoying your choice of exercise is key to long-term results. If you enjoy weight training, then lift weights, and if you enjoy swimming, swim! Don't force yourself to run just because you think it will help you lose weight. Resenting exercise will likely lead to giving up altogether.
The NHS website and local councils offer programs that can help communities get moving and stay active. These programs provide valuable assistance and guidance. Alternatively, it is always wise to seek the help of a professional, such as a trainer (with guidance from your doctor), who can help you design a personalized program and provide supervision to ensure progress.
Exercise offers numerous benefits for obesity, including weight management, joint strengthening, and improved mental and emotional well-being. However, when planning exercise for individuals with obesity, certain considerations must be taken into account. The increased body weight can place additional stress on the joints, impact balance, and impose functional limitations. Hence, intelligent programming should encompass low-impact, aqua-based, and supported positions. It is also important to be mindful of any comorbidities, medications, and their potential side effects during exercise. Personally, I advocate for prioritizing frequency over intensity. I would rather engage in two 10-minute walks per day than undertake one hour of intense exercise, which may render me unable to walk for the following two days. Starting and gradually building up from here is not only easier for forming habits but also for long-term sustainability.
According to the exercise guidelines of the American College of Sports Medicine, individuals with obesity should aim for frequent workouts at a lower intensity, targeting around 60-70% of their maximum heart rate. An easy way to calculate the maximum heart rate is to subtract one's age from 220. To achieve a comprehensive full-body workout, it is recommended to engage larger muscle groups, such as walking, swimming, and water aerobics.
Furthermore, bariatric surgeries (balloon, band, or bypass) are also available to effectively combat weight loss. However, the possibility and implications of these surgeries would need to be discussed in detail with your healthcare provider.
Remember: Obesity is a condition and treatments should only be put in place with consultation of your doctor.
You are able to find videos on obesity and some exercises for maintaining a healthy weight on our social media channel here: Facebook , Instagram
In the near future we will be releasing a habit guide to assist those struggling to take their first sustainable step.
If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
Live, move and feel better, for longer.
