Before diving into a weight loss diet, it’s important to understand the relationship between physical activity and obesity.
In societies where physical activity is low and food consumption is high, overweight and obesity become increasingly common. These conditions are strongly linked to various diseases and an increased risk of premature mortality.
For sustainable weight loss, you need to make changes not only to your diet but also to your level of physical activity. It depends on how active you are and how much energy your body burns each day. Physical activity is strongly connected to overweight and obesity, making it an essential factor in both prevention and long-term weight management.
Physical activity is a vital component in the prevention and treatment of overweight conditions.
Physical activity can be characterized
- by the type of activity that is performed,
- how often the activity is done,
- how much energy is expended, and the intensity of exercise
- duration (how long the movement lasts)
Definition: Physical activity is any waking behavior characterized by an energy expenditure, whereas sedentary behavior mainly includes sitting or reclining activities that require very low energy expenditure.
Physical activity is correlated with a host of health benefits (Janssen & LeBlanc).
Evidence shows that low levels of physical activity are associated with an increased risk of several health concerns, including depression, anxiety, bipolar disorder, and obesity.
Data from general adult population studies in Great Britain and the United States have shown that, on average, adults spend approximately
60%–70% of their waking hours are spent in sedentary activities
25%–35% in light-intensity activity
and a very small percentage of their time is spent on moderate and vigorous activities.
To truly benefit from a physical activity, certain physiological requirements must be met—whether you enjoy the activity or not. And that is, the intensity, duration, and frequency of physical activity are far more important than simply whether it’s fun.
How to be consistent in any physical activity: It’s a mindset
You can’t simply decide to start any physical activity or exercise and expect it to sustain you for life—your brain will push back.
Sticking to a moderate-to-vigorous physical exercise routine is about building habits that fit your lifestyle. It is often more about mental strength than physical ability. It’s about your mindset and attitude, not just your body.
Overcoming this mental resistance is a key part of creating a consistent and lasting fitness habit. Understanding that your brain naturally resists change can help you plan strategies to stay motivated and committed to your health goals.
Experts like Dr. Mark emphasize the importance of planning a total-body routine that targets all key areas.
According to him, the problem is more about our mental failures than our physical failures. It’s more about our head and our attitude than it is about our body. You see, you just can’t decide to exercise and have it sustain you for the rest of your life.
So your brain’s going to fight you. You say, “I’m going to start an exercise.” Your brain says, “What are you doing?
Effectiveness of Physical Activity
How Does Physical Activity Deliver Long-Term Health Benefits?
- Physical Activity and Its Impact on Weight Balance. The evidence shows that less physical activity is a cause of obesity. Obesity has become one of the most important health problems worldwide and is strongly associated with type 2 diabetes and heart disease, stroke, obstructive sleep apnea, depression, and some types of cancer.
- Effective in the Prevention of Depression. Individuals with depression consistently report lower physical activity levels. People with depression experience increased levels of obesity and cardiovascular disease. Physical activity is effective in the prevention and treatment of depression.
- Improves psychological factors. Studies conducted on children with ASD indicate there is an improvement in both psychological and physiological factors with the participation in physical activities (Janssen & Leblanc, 2010; Schmalz, Deane, Birch, & Davison et al., 2007)
- Improves mood and reduces stress. It has also been shown that physical activity positively influences intellectual and social outcomes, self-esteem, and happiness
- Reduce BMI. In particular, aerobic exercise in individuals has been shown to reduce their BMI and improve general body conditioning.
- Improves sleep. Regular participation in extended physical activities can also improve sleep behaviors and attention span.