Weight Management Center: Lifestyle Changes
Physical Activity
At the UPMC Weight Management Center, exercise physiologists work with each patient to develop a personalized program of activity that is realistic and effective. We use four principles of exercise that, along with diet, help ensure permanent weight loss. Contact the UPMC Weight Management Center if you are interested in developing a personalized activity program.
Studies have shown that dieting can be effective in losing weight, but not nearly as effective or lasting as dieting in combination with exercise. However, before exercise is started it is important to determine your readiness. UPMC Weight Management Center staff work individually with patients to determine their readiness. Primary care physicians are consulted to determine if there are any physical limitations and each patient is asked to take the physical fitness readiness test.
How to Start Exercising Regularly
Begin walking 15 minutes a day. If that’s difficult for you, try breaking it up into three five-minute segments. When you can do this with ease, increase by five minutes each day. The goal is to reach 30 minutes to one hour each day.
The daily food and exercise log (PDF) is a form that will help you document your steps toward a regular exercise program.
Finding the Right Activity
What’s important in your weight loss program is that you find some activity you can do consistently. The secret? Find an activity you already like to do and include it in a program that increases your activity level. If you like biking, for example, figure out how you can do it more often.
Other Ways to Get Moving
There are things you can do everyday to increase your activity level. Here are a few pointers:
- Try taking the steps.
Climbing stairs burns more calories per minute than rigorous activities like jogging and cycling.
- Park farther away.
Park away from the door when you go somewhere. It will add extra steps to your day without feeling like exercise.
- Walk a little of the way.
If you take the bus to work, try getting off a few stops early and walk the extra distance. If friends give you a ride, ask them to drop you off a few blocks away. Every little bit helps!
- Count everything you do.
When you do housework, that counts as exercise. Try keeping a timer to measure how long you do various activities. You’ll see just how active you can be doing things like washing the car, mowing the lawn, or running the vacuum cleaner. You may also want to get a pedometer to track how far your steps take you each day.
Exercising Properly
Whatever exercise you choose, be sure your doctor approves your participation before you start. Experts recommend that people without medical limitations incorporate three features in their exercise routine:
- Warm-up
Do some light stretching for three to five minutes.
- Work at steady pace
Exercise at a pace that enables you to talk while you exercise. This intensity will also promote weight loss because your body will use fat as an energy source and increase your metabolism.
- Cool down
Do some light stretching for three to five minutes.