How exercise complements your weight-loss journey

You can't outrun a bad diet, but you can improve your overall health and wellbeing with exercise.

Obesity and your overall health

The worrying rate of obesity among children in South Africa augurs a rise in other chronic diseases like diabetes, cardiovascular disease, cancer and stroke, warns Dr Darcelle Schouw, a lifestyle medicine specialist at Mediclinic Milnerton. “We have a generation of children under the age of 10 years who have been diagnosed as diabetic and hypertensive. This is a result of a poor diet and insufficient physical activity. When we address the obesity and the weight loss, it has a positive domino effect on other diseases.”

The lack of physical activity among children is clearly linked to increased screen usage, with even very young children being handed smartphones and tablets. Gabrielle Piccione, a biokineticist at Mediclinic Milnerton and a colleague of Dr Schouw, says busy schedules lead some parents to rely on these devices to entertain their kids rather than engaging in physical activities with them, which are crucial for their health and wellbeing.

Healthy eating

Dr Schouw says she sees many patients who are overweight or have chronic diseases caused by a sedentary lifestyle and poor diet. It’s crucial to avoid foods such as unhealthy saturated fats, convenience and processed foods, and takeaways, which contain an abundance of hidden sugars and unhealthy fats.

There are also concerns about the potential health risks of artificial sugars or sugar substitutes, such as aspartame, she adds, with some studies suggesting an association with health issues such as heart disease.

“To lose weight, you must be mindful of both diet and beverage consumption,” says Piccione. Alcohol can be high in calories, and added sugars in coffee and some fruit juices further increase overall caloric intake. These liquid calories add up quickly and often go unnoticed.

Remember that even when eating healthy, nutritious foods, portion control is important.

Wellbeing beyond the gym

Exercise helps with weight loss in several ways. "Physical activity adds to your daily calorie expenditure, which is important for weight loss. The aim is to expend more energy than you consume through food," explains Piccione.

You don’t necessarily need to limit yourself to gym workouts or running on a treadmill. Healthy lifestyle habits can include physical activities such as gardening, household chores, or walking. However, aerobic exercise, like walking or running, should be combined with strength or resistance training. This targets major muscle groups, which is important because the higher your muscle mass, the greater the number of calories you will burn at rest.

The World Health Organization (WHO) recommends a minimum of 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity physical activity per week. And exercising beyond these recommendations can yield additional health benefits, says Piccione.

“Your daily physical activity doesn’t have to be consecutive. You can spread it throughout the day, for example, 10 minutes in the morning, 10 minutes at midday, and 10 minutes in the afternoon.”

It’s important to recognise that wellbeing goes beyond the gym. If you feel you don’t have time to exercise in the day, Dr Schouw advises maximising the time that you do have to incorporate more physical activity. Instead of parking close to the shops, for example, you could park further away and walk, or make a habit of using the stairs rather than the lift.

Holistic approach to wellness

Your body releases endorphins, or “feel-good hormones” during exercise. Endorphins improve your mood, reduce stress, and enhance your overall sense of wellbeing. These good feelings in turn help motivate you to continue exercising.

“Because we’re all so different and have varied interests, it’s important to choose a type of exercise that works with your lifestyle,” Dr Schouw advises. “For example, if you like activities like gardening, dancing, or anything that requires movement, incorporate more of those into your daily routine. When we look at issues of obesity and stress, physical exercise is the one thing that has ripple effect – it increases your strength and flexibility, as well as your energy levels, and it helps you lose weight. Exercise also reduces anxiety and depression and improves sleep quality.”

The aim is to combine a healthy diet comprising 80% fruit and veg and 20% protein, sufficient physical activity, and 7-8 hours of sleep each night.

Dr Schouw adds that this is even more important for people with chronic health conditions, who could be at risk of developing comorbidities. For example, someone on diabetes medication who doesn’t exercise could develop hypertension. “Physical activity mitigates the risk of developing hypertension and can help to reverse these chronic diseases. Exercise can also boost bone density, improve cognitive functions and extend longevity.”

But healthy habits must also be sustainable over the long term, Piccione adds. “Many people start exercise programmes or diets that they can only maintain for a few weeks before returning to their previous habits. It’s important to find that balance of nutritious foods and exercise you’ll enjoy, so they become the basis of a healthy lifestyle.”