By Gabe Sanders, Ph.D., NSCA-CSCS
It is estimated that nearly 50% of the population is overweight or obese.
The obesity epidemic in the United States continues to increase, despite the well-documented scientific and medical evidence outlining the risk of obesity. More often than not, obesity comes down to food choices and living an active lifestyle. It is the combination of both poor food choices consisting of excess processed carbohydrates and very low to zero daily physical activity that contributes to being overweight.
It should be noted that people do not try to become overweight or obese thus, over time, breaking the cycle of unhealthy choices seems insurmountable and even impossible. For most people, magically changing their dietary and exercise behavior is not likely to happen overnight. Could it happen overnight or gradually, yes it can? That is why it is important to help as many people as possible who struggle with their weight.
Take the quality of life survey!
An important initial step to help people overcome struggles of any kind is to first identify barriers and work on mental health. To do so, a good starting point is to quantify a person’s quality of life. A quality of life survey can be found with a simple internet search by using the keywords, “quality of life survey.” Follow the prompts and directions for the survey and after you administer the survey, you will have detailed information about a person’s view of their own quality of life. Use this information to start the process of behavioral change. Keep in mind that behavioral changes do not happen overnight and a consistent and structured approach is required for long-term sustainable change.
How can you improve your quality of life?
To improve mental health factors and quality of life, research suggests that a steady exercise plan can have a positive effect on the quality of life. More specifically, the research found that both aerobic and strength exercise for 60 minutes per day, three days per week over 16 weeks significantly improves the quality of life in obese adults. Throughout the 16-week training, a fixed (same intensity each week) intensity was just as valuable as a program that gradually increased in intensity throughout 16 weeks. This means that simply being active for 60 minutes at a time is vital for a person’s success. It is likely this type of activity is allowing an obese person’s body to make physiological changes that allow better blood flow to the brain and thus improved cognition among many other factors.
*Before starting an exercise regimen, consult with a physician or medical healthcare provider.
*For a detailed individualized exercise prescription, consult with a certified exercise physiologist.
Article’s Sources
Tozetto, W.R., Leonel, L.d.S., Turnes, T. et al. Effects of linear periodization of combined training on quality of life of adults with obesity: a blind randomized controlled trial. Sci Rep 12, 2567 (2022). https://doi.org/10.1038/s41598-022-06461-8
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