Exercise And Weight Control in Health Psychology

Just about everybody seems to be interested in weight control. Some of us weigh just the right amount  thers need to gain a few pounds. Most of us "battle the bulge" at some time in our life. Whatever our goals,   should understand and take advantage of the important role of exercise in keeping our weight under  ontrol.Carrying around too much body fat is a major nuisance. Yet excess body fat is common in modern- ay living. Few of today's occupations require vigorous physical activity, and much of our leisure time is spent in sedentary pursuits.

Recent estimates indicate that 34 million adults are considered obese (20 percent above desirable weight). Also, there has been an increase in body fat levels in children and youth over the past 20 years. After infancy and early childhood, the earlier the onset of obesity, the greater the likelihood of remaining obese. Excess body fat has been linked to such health problems as coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer. Some evidence now exists showing that obesity

has a negative effect on both health and longevity. Exercise is associated with the loss of body fat in both obese and normal weight persons. A regular program of exercise is an important component of any plan to help individuals lose, gain or maintain their weight.

Overweight or Overfat?

Overweight and overfat do not always mean the same thing. Some people are quite muscular and weigh more than the average for their age and height. However, their body composition, the amount of fat versus lean body mass (muscle, bone, organs and tissue), is within a desirable range. This is true for many athletes. Others weigh an average amount yet carry around too much fat. In our society, however, overweight often implies overfat because excess weight is commonly distributed as excess fat. The addition of exercise to a weight control program helps control both body weight and body fat levels.

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Concept of Energy Balance For Better Health

Losing weight, gaining weight or maintaining your weight depends on the amount of calories you take in
and use up during the day, otherwise referred to as energy balance. Learning how to balance energy intake
(calories in food) with energy output (calories expended through physical activity) will help you achieve your
desired weight.
Although the underlying causes and the treatments of obesity are complex, the concept of energy balance is
relatively simple. If you eat more calories than your body needs to perform your day's activities, the extra
calories are stored as fat. If you do not take in enough calories to meet your body's energy needs, your body
will go to the stored fat to make up the difference. (Exercise helps ensure that stored fat, rather than muscle
tissue, is used to meet your energy needs.) If you eat just about the same amount of calories to meet your
body's energy needs, your weight will stay the same.
On the average, a person consumes between 800,000 and 900,000 calories each year! All too often, people
who want to lose weight concentrate on counting calorie intake while neglecting calorie output. The most
powerful formula is the combination of dietary modification with exercise. By increasing your daily physical
activity and decreasing your caloric input you can lose excess weight in the most efficient and healthful way.

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Counting Calories For Better Health

Counting Calories For Better Health : Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less calories over a period of time than you need or doing 3,500 calories worth of exercise.

It is recommended that no more than two pounds (7,000 calories) be lost per week for lasting weight loss.
Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use up 100 extra
calories per day. (Your body uses approximately 100 calories of energy to walk one mile, depending on your
body weight.) Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of
about 10 pounds in one year, assuming your food intake stays the same. To look at energy balance another
way, just one extra slice of bread or one extra soft drink a day – or any other food that contains
approximately 100 calories – can add up to ten extra pounds in a year if the amount of physical activity you
do does not increase.

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Exercise and Modern Living Health Psychology

Exercise and Modern Living Health Psychology One thing is certain. Most people do not get enough exercise in their ordinary routines. All of the advances of modern technology – from electric can openers to power steering  have made life easier, more comfortable and much less physically demanding. Yet our bodies need activity, especially if they are carrying around too much fat. Satisfying this need requires a definite plan, and a commitment. There are two main

Ways to increase the number of calories you expend:
1. Start a regular exercise program if you do not have one already.
2. Increase the amount of physical activity in your daily routine.
The best way to control your weight is a combination of the above. The sum total of calories used over time
will help regulate your weight as well as keep you physically fit.

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Active Lifestyles Exercise in Health Psychology

Before looking at what kind of regular exercise program is best, let's look at how you can increase the
amount of physical activity in your daily routine to supplement your exercise program.
• Recreational pursuits such as gardening on weekends, bowling in the office league, family outings,
an evening of social dancing, and many other activities provide added exercise. They are fun and
can be considered an extra bonus in your weight control campaign.
• Add more "action" to your day. Walk to the neighborhood grocery store instead of using the car.
Park several blocks from the office and walk the rest of the way. Walk up the stairs instead of using
the elevator; start with one flight of steps and gradually increase.
• Change your attitude toward movement. Instead of considering an extra little walk or trip to the
files an annoyance, look upon it as an added fitness boost. Look for opportunities to use your
body. Bend, stretch, reach, move, lift and carry. Time-saving devices and gadgets eliminate
drudgery and are a bonus to mankind, but when they substitute too often for physical activity they
can demand a high cost in health, vigor and fitness.
These little bits of action are cumulative in their effects. Alone, each does not burn a huge amount of
calories. But when added together they can result in a sizable amount of energy used over the course of the
day. And they will help improve your muscle tone and flexibility at the same time.

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