Exercise Programs

Exercise and physical activity has very positive effects on all individuals who are obese or not.  Physical activity and exercise programs provide more efficient weight loss and help to preserve this weight loss for very long periods.  Many positive effects may be mentioned beyond these.



Fight with obesity pretends with exercise








  1. Prevents cardiovascular diseases.  reduces heart attack and hypertension risk.
  2. Facilitates control of blood sugar levels in patients with Type 2 Diabetes.
  3. Increases and strengthens capacity of the heart and the lungs.
  4. Strengthens your muscles and ligments.  Reduces osteoporosis.
  5. Reduces stress load.  Provides easy sleep.

There are four exercise types.

  1. Aerobic
  2. Muscle strengthening
  3. Bone Strengthening
  4. Stretching

The program is determined according to need of the patient in obesity treatment.  Intermediate – heavy exercise programs are selected for morbid obese patients in general.  However, BMI is not the only criteria.  Patients are assessed according to their physical conditions.

Patients who will be included into the exercise program should be examined for cardiovascular diseases and cardiac capacity.  Respirations tests should also be performed and assessed.  If any problem is detected, the treatment of such condition should be planned first and the exercise program should be decided after.

The most important issue in obesity treatment is aerobic isotonic exercises.  An aerobic exercise at least for 30 to 60 minutes is recommended per day.  These aerobic exercises performed for 5 to 7 days per week provide weight loss and prevent to regain weights.
After sufficient weight loss is obtained by aerobic isotonic exercises, resistance increasing isometric exercises may be added gradually to prevent muscle mass weakness and to support current weight loss.  Aerobic isometric exercises are especially more beneficial for diabetic patients.  Because, glucose consumption of the increased muscles mass is increased by these exercises.
Exercises performed regularly every day should not be very exhausting and long.  This may be divided into sessions for 10 minutes at the beginning.  Exercise period and heaviness should be increased slowly no matter what type of exercise will be applied.  Heavy exercises should be avoided especially for patients with diabetes and cardiac problems.
Recommended exercise types are walking or mildly fast walking, swimming and climbing the stairs.
Please allow time for heating before all exercises.  The ideal way to heat may be walking on a mild tempo for 10 minutes.  Then, increase your tempo up to the desired level slowly.  Do not stop immediately after an exercise for 30 minutes.  Slow down, but continue on mild exercises at least for 5 to 10 minutes.  This allows your muscles to rest and pass from high energy consumption status to resting status.  We call this part cooling.  If you discontinue the exercise immediately, you may cause injuries and cramps on your muscles and tendons.

What can you do for yourself?


Regular Exercise Is Important








Exercise is the key for a healthy and efficient weight loss.  Also, regular exercise provides to preserve the weights lost.  However, morbid obesity may be a social disadvantage for the patients.  Especially, to go the gyms may become a very stressful case.  This is normal to feel.  Moreover, many tools in these gyms may not fit your sizes.  All these may be a restraint and stress factor for a morbid obese patient.
If going to a gym is difficult or stressful, other options should be evaluated.  For example, swimming is a useful and balanced sport.  You may do it by your own.  Timing may be longer, therefore you may burn more calories without exhaustion.  You activate all muscles on your body in balance.  Even you walk slowly, you get rid of your calories if walking has a rhythm and tempo.   You may do it by your own without getting bored.
If you do not have enough time for these activities during your daily life, create another activities that fit your work tempo in your work place.  For example, you may climb stairs for two floors every two hours.  Or, you may walk to go to a mall or another store around.  If you do not want to get out of the house, you may dance with music.  You may walk to your friends around the neighborhood.
Exercise is not a specific situation which is performed with a chronometer only along a certain start and end and perfect repetition of certain rhythmic movements.  Exercise is the actual life.  It is to live the life.  Enjoy every moment you live and never wait the life to take you away.  Get into the life and drag it.  Even professional support is very motivating for exercise, your creativity and determination is the most important motivation source of yours.