Using Exercise for Weight Management
What is the best strategy for weight management?
I think for most patients, it’s a routine lifestyle, diet, and exercise. It sounds easy when you say you have to burn more calories than you take in, but obviously, I know there’s a lot to that. For patients who are on the obese to morbidly obese side, weight loss programs – which may involve medications or surgery – might be the most effective. But I think for the average American, it’s really maximizing diet and exercise.
Where I can certainly help is with the exercise component: talking about what might be the right exercise in terms of the type of exercise, frequency (depending on the patient and what his or her injuries or joint issues are). I think one of the nice things about Muir Orthopaedics is we have an excellent therapy department and some strength and conditioning folks who can really help patients maximize what they can or should be doing in terms of exercise.
How frequently should the average adult exercise?
A minimum of three to four days per week of exercise.
Usually, it’s at least an hour of moderate exercise: that’s exercise that raises your heart rate and causes you to raise a sweat. For most patients, I usually like to alternate between weight-bearing exercise and non-weight-bearing exercise. Too much weight-bearing exercise as we approach even our 30s and 40s can take its toll on our joints and can lead to wear and tear. Usually, if someone likes to run, I don’t like them to run four or five days a week – I usually like them to alternate that with biking, swimming, elliptical machine, some type of non-weight-bearing or partial weight-bearing exercise.