Physical activity and reducing sedentary behavior as an important part of managing overweight and obesity

Overview

Physical activity (PA) is an integral part of the treatment of overweight and obesity. When losing weight, aerobic exercise (endurance training) should account for up to 60–70% of the total training session. It is recommended to start with a daily dose of 30 minutes of low-intensity activity, which can be divided into two 15-minute or three 10 -⁠ minute intervals. Heart rate should range between 40–60% of maximum individual heart rate. The volume of aerobic activity should be increased to 60 minutes over the course of 4–6 weeks, and the intensity of the exercise can also be gradually increased. Walking is the absolute foundation of aerobic physical activity. However, it is necessary to gradually increase the number of steps; the ideal form is Nordic Walking (NW). It is recommended to engage in NW at least 4 times a week for a minimum of 60 minutes. Recommendations for strength training for patients with obesity include exercising twice a week, gradually increasing to up to three times a week in exceptional cases, while ensuring proper technique and safety during exercise. Patients should start with lower resistance and gradually increase the intensity and difficulty of the exercises depending on their progress and abilities. Progressive resistance exercises are a highly suitable form of physical activity. In addition to planned exercise (EAT –⁠ Exercise Activity Thermogenesis), non-exercise activity (NEAT –⁠ Non-Exercise Activity Thermogenesis), and so-called “exercise snacks” also play a role (moderate-to high-intensity activities lasting less than 10 minutes, repeated at least 3 to 5 times a day). Recommendations also include limiting or interrupting sedentary behavior and inactivity, as well as reducing screen time.

Keywords:

obesity – exercise snacks – physical (in)activity – sedentary