Diet and Exercise

Exercise plays an important role in weight management, as well as over all fitness. It is important to put the emphasis on physical activity for both weight control and health. "Weight Maintenance" rather than weight loss should be the primary focus. We encourage people to increase their exercise activity and reduce their sedentary activity to loose or maintain a certain weight. It is recommended that a minimum of 30 minutes/daily of moderate to intense exercise is needed to obtain a healthy lifestyle.

It has been determined that there are direct links between weight gain, health risks, and obesity. It has been acknowledged that distribution of fat, in a body affects the risks (such as heart and pulmonary problems for adults have this struggle. One of the only factors that reduce the risks associated with obesity is exercise.
Planning an exercise program should be based on personal goals as well as on individual capabilities. The most important element to be considered is, to think long-term and make exercise a permanent part of your life. There are several types of alternative exercise programs that are available today.
It doesn't mean that you have to join a gym or fitness center.
You can make sensible discussions that are more desirable or fit your lifestyle. Here are some examples:

Moderately Intense Activities:

  • Brisk walking (3-4 mph)
  • Cycling (10 mph)
  • Swimming or calisthenics
  • Racket sports or table tennis
  • Golf (without cart)
  • Housecleaning, general*
  • Raking leaves*
  • Dancing*

Playing actively with children*
*Considered moderate only if they are performed at an intensity
comparable to brisk walking. (Source: Journal of the American
Medical Association 273:402:1995.