Physical Activity and Its Crucial Role in Fighting Obesity

Obesity is one of the global health concerns linked to cardiometabolic conditions that can negatively affect quality of life. Numerous studies indicate that physical activity is the best way to fight obesity, and individuals who fail to engage in sufficient physical activity are known to suffer from various conditions. 

Overview 

Obesity is characterised by increased accumulation of excess fat as defined by body mass index (BMI) of 30 kg/m² and above. Obesity has become a significant burden on individuals. It increases the risk of other conditions, such as heart and liver diseases. One crucial factor in fighting obesity is physical activity, which is known to lower excess fat and improve health. Regular exercise aids in weight management, enhances cardiovascular health, boosts metabolism and improves mental well-being.   

Causes of obesity 

Multiple factors contribute to obesity, including: 

• Disruption of energy balance: Consuming more calories than the body uses leads to an energy imbalance, where excess calories are stored as fat. 
• Diet: High-calorie diets, especially those rich in sugars and fats, contribute to weight gain. 
• Physical inactivity: Lack of regular physical activity reduces the number of calories burned, leading to weight gain. 
• Sleep: Poor-quality sleep or insufficient sleep can disrupt hormones that regulate hunger, leading to overeating. 
• Stress: High levels of stress can trigger the release of hormones like cortisol, which can increase appetite and fat storage. 
• Genetics: Family history can influence body weight and fat distribution, putting individuals at higher risk of obesity. 
• Medical conditions: Conditions such as metabolic syndrome and polycystic ovary syndrome (PCOS) can lead to weight gain. 
• Medications: Certain medications, including antidepressants, antipsychotics, beta-blockers, birth control, glucocorticoids and insulin, can cause weight gain as a side effect. 
• Environmental factors: Living in environments that promote unhealthy eating and limited physical activity can increase the risk of obesity. 
• Socioeconomic factors: Limited access to nutritious, healthy foods and lack of places for physical activity can contribute to weight gain.  

Symptoms  

Obesity has no specific symptoms. Your healthcare provider may diagnose these conditions based on your underlying condition and high body mass index (BMI).  

For adults, overweight or obesity is based on the following BMI value ranges: 

• Underweight: BMI less than 18.5 
• Healthy weight: BMI 18.5 to 24.9 
• Overweight: BMI 25 to 29.9 
• Obesity: BMI 30 or above  

BMI categories for children 

A child’s BMI percentile is measured by comparing their BMI to growth charts for children of the same age and gender. 

To better understand the health risks of overweight and obesity, providers can measure body fat distribution. Even with a normal BMI, a large waist circumference can indicate more abdominal fat. 

• Unhealthy waist circumference for men: Greater than 40 inches 
• Unhealthy waist circumference for women: Greater than 35 inches 

Fatty tissue is found in various body parts and serves various functions, such as hormone production, joint cushioning and energy storage. However, visceral or abdominal fat can interfere with the endocrine and immune systems, promote inflammation and contribute to complications like heart disease and diabetes.  

Testing for causes of overweight and obesity 

Overweight and obesity can be caused by disrupting the balance of hormones that control energy use and storage. Your provider may advise blood tests to rule out these conditions: 

• Cushing’s syndrome: Excess production of the stress hormone cortisol 
• Hypothyroidism: Insufficient production of thyroid hormone, slowing metabolism 
• Polycystic ovary syndrome (PCOS): Hormone imbalance affecting the ovaries, which can also be diagnosed using ultrasound 

If you notice weight changes while taking prescribed medications, discuss this with your provider.  

Obesity and exercise 

If you are wondering how to fight obesity? One of the best ways to fight obesity is engaging in physical activity such as exercise to reduce obesity. The benefits of physical activity include: 

• Engaging in physical activity such as exercise to reduce obesity helps regulate body weight by increasing energy expenditure, boosting metabolism and promoting lean muscle mass development. 
• Different types of exercises such as running, cycling, bodyweight exercises, weight lifting and combined workouts help with weight management.  
• Physical activity also influences metabolic hormones, enhances insulin sensitivity and supports fat loss, making it an essential component of obesity prevention and management. 
• Regular physical activity not only aids in weight control but also contributes to overall physical and mental well-being, improving mood, reducing stress and enhancing cognitive function. 

Establishing an active lifestyle from an early age helps lifelong healthy habits, reducing the likelihood of obesity-related diseases in adulthood.  

Childhood obesity 

When it comes to childhood obesity, encouraging physical activity from a young age is essential. Childhood obesity has been on the rise globally, with recent statistics showing that millions of children are affected. According to recent data, over 390 million children and adolescents aged 5-19 years were overweight in 2022, with 160 million of them living with obesity. Addressing childhood obesity trends worldwide has become increasingly important due to its increasing prevalence. Children who engage in regular physical activities are less likely to become obese and more likely to develop healthy habits that can last lifelong.   

Effective strategies to combat obesity in children 

Experts suggest that children engage in at least 60 minutes of moderate to vigorous physical activity daily. Efforts to combat childhood obesity must prioritise promoting healthy eating habits, increasing physical activity and creating supportive environments both at home and in schools.  

Public health initiatives, such as educational campaigns and community programs, play a crucial role in raising awareness and providing resources for families to make healthy choices. Additionally, policies that regulate food marketing to children and improve the nutritional quality of school meals can help create a healthier environment for children. 

Active play, sports involvement, family events and regimented exercise regimens are among the practical ways they could include exercise in their schedules. Schools, communities and families play a significant role in fostering an active lifestyle by providing safe environments, promoting sports participation and setting a good example through active living. 

By addressing these trends and implementing comprehensive strategies, we can work towards reducing the incidence of childhood obesity and improving the overall health and well-being of future generations.  

Combining diet and exercise for optimal results 

Physical activity is an important element for obesity prevention, yet along with physical activity, a proper diet yields the most effective results. The practice of eating well-nourished foods, including whole foods, fruits and vegetables and lean protein sources, helps support complete health functions.   

Conclusion 

Physical activity is the best way to fight obesity, and adhering to regular exercise and a strict diet can bring many changes in physical as well as cognitive improvements. To reduce the incidence of childhood obesity, promoting activity through play sessions accompanied by proper nutrition will produce meaningful results. If your child is known to have a high BMI, seek guidance from a healthcare professional for appropriate obesity management and minimising other health risks.