If you're like most people, you likely believe exercise is the best way to lose those extra pounds. The equation that links exercise to weight loss seems pretty simple: The extra energy (calories) you burn moving around during physical activity represents calories that would be stored as body fat.
Still while the weight-loss rationale is simple to grasp, a consistent, long-range exercise program seems to be out of reach for most Americans - and maybe it has for you, too.
"In spite of the growing evidence for the importance of physical activity, most Americans have a sedentary lifestyle," notes Nancy A. Garrett, PhD, of HealtPartners, a health advocacy group in Ninnesota. Dr. Garrett and her colleagues found that only one of four people in Minnesota was "regularly active." And because this lack of exercise increases the risk of ailments like cancer, diabetes and heart disease, Minnesota's increased medical bill linked to inactivity is more than $80 million a year.
Other scientists have found the rest of teh country mired in similar sloth. Even in sunny Los Angeles, four our of 10 people get 10 minutes of exercise of less a week. The problem is so serious that experts see our lazy ways as a public health menace.
"Similar to the challenge of minimizing tobacco smoke exposure two decades ago," says Antronette Yancey, MD, MPH, a professor at UCLA, "the United States epidemic of obesity and sedentaryiness is now of sufficient social magnitude and cost that increasing physical activity participation can no longer be treated as an individual responsibility."
The question remains: How do you use exercise to lose weight if you've spent years without moving more than a couple muscles at a time? The answer: The journey from physical inactivity to physical fitness and weight loss begins with a single step. Walking is the best way to start.
If you can only walk about the length of half a block, start today and walk that half a block. Do that every day or every other day and youll find that your endurance gradually builds up as the pounds slowly drop off.
The Oregan Research Institute (ORI), which has studied how to improve health through physical activity, offers recommendations for people embarking on a fitness program: Start small. Take a 5 or 10 minute walk once a day. Walk with your dog. A loving, active animal companion can help you adhere to your routine. Exercise with a buddy. Being with other people makes it more fun and increases your motivation. Be your own transportation. Leave the car at home when you can. Try doing errands on foot or by bicycle. Don't overdo it. You don't have to pant or get sweaty; simply be active.
Aside from helping you lose weight, physical activity is vital for preserving health as you grow older. "Maintaining an active lifestyle that includes some regular physical activity is like free health insurance," says John Fisher, PhD, of ORI. "It helps prevent costly doctors' bills. Inactivity is linked to the four big killers of our grandparents - heart disease, cancer, stroke and falls."
From Energy Times Jan. 2005 by Carl Lowe.