What are the potential benefits of increasing physical activity?

Question

Hello doctor,

As a 34-year-old woman with a sedentary lifestyle and weighing 233 pounds, I am concerned about my health. Can exercise and physical activity make a difference for someone like me who spends most of the day sitting at a desk? How much exercise do I need to start seeing improvements in my health and weight? What types of physical activities are best suited for someone with my weight and lifestyle? Are there any specific exercises or routines I should avoid due to my current weight? How can I gradually incorporate more movement into my daily routine considering my desk job? What are the potential benefits of increasing my physical activity levels, especially with obesity and overall health?

Kindly suggest.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

I understand your concern.

Seating for long hours will eventually lead to low physical activity and make your life more sedentary which mainly leads to slow recovery or burnout as well if it Is a stressful job then body recovery does not happen. Being physically active will help you in multiple and can make you more productive but start slow as your BMI (basal metabolic rate) is high. Do not make drastic life changes or restricted diets that you cannot sustain for longer start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs.

Check for your blood reports, vital screening with hemoglobin can lead to low energy levels and low metabolism, which can lead to weight gain along with checking your vitamins like B12 and Vitamin D. For obesity calculate your BMI with no random calculations or assuming to be obese.

Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it but there is change work toward it.

I need details of age height and weight to help you further but I can help you here with a few changes to start with.

1. Get up and stretch yourself after every 45 minutes to one hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some pranayam can surely help here.

3. Plan your week so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk in airports/stations. Take stairs rather than escalators. After all, you have to sit for hours for work so make the most of the time you have while you wait at the station.

5. If using a car then park your car away from the destination and try to walk.

After 15 days of being active, start with a small home-based workout like five minutes of spot jogging, stretching, brisk walk, two minutes of leg raises or five push-ups etc.

Then gradually go back to adding weights. Last but not least, a timely break from work in terms of a small vacation is more important remember your early 20s and follow your hobby again do not get stuck in the work cycle.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.