Bust a gut to lose the fat

An increasing number of medical reports and magazine articles are highlighting that an obesity epidemic is sweeping the region.

Forbes magazine's ‘The World's Fattest Countries' 2007 compilation list placed many of the GCC countries in high positions; Kuwait weighed in ahead of the United States at number eight, the UAE 18th, Bahrain 26th and Saudi Arabia 29th. This phenomenon can be explained by the region's largely sedentary lifestyle, traditionally characterised by lack of exercise and, at the same time, poor dietary habits.

The importance of exercise is highlighted extensively in these medical reports as a way to combat obesity and cardiovascular disease, a view that is also promoted heavily by health authorities around the world. There is scientific evidence that strongly suggests that physical fitness contributes to overall well-being and good health.

Observational studies

"The claim that regular physical activity can improve health and prevent disease is fully justified" says Tim Garrett, health coach and personal trainer at Healthy 4 U. "The scientific evidence comes from many studies, epidemiological, clinical and physiological. The list of health benefits is extensive, but falls into four categories: enhancing function, maintaining reserve capacities, preventing disease and ameliorating the effects of age and chronic disease."

The lack of exercise is reported to be a contributing factor to the development of a number of diseases and health conditions. General Practitioner Dr. Sunita Gohil says: "Some of the diseases that are inversely related to physical activity in prospective observational studies include cardiovascular disease, thromboembolic stroke, hypertension, type two diabetes, osteoporosis, obesity, colon cancer, breast cancer, anxiety and depression. Scientific evidence shows that a good amount of physical activity may lessen the risk of such conditions, or alleviate symptoms." In addition to direct health advantages, there are many other reasons why exercise is important. Personal Trainer Abdullah Hamdan says: "Regular exercise ensures you have more energy for all of life's activities, including daily responsibilities and recreational pursuits. It helps you be more confident and in control, gives you greater self-esteem, and makes you feel better about yourself. You can typically expect a lower resting heart rate, increased metabolism, stronger muscles and improved mental functioning."

The American College of Sports Medicine and the American Heart Association have made a series of recommendations on the basis of an expert panel review of clinical scientific data. According to the report, all healthy adults aged 18-65 need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 minutes on five days a week, or vigorous-intensity physical activity for a minimum of 20 minutes on three days a week.

Physiological load

The recommendations are given as a guideline, and the experts say that exercise needs to be tailored more specifically to an individual's lifestyle and current state of health. According to Garrett, individuals should be adapting the amount of exercise they are doing according to the ‘physiological load' they are carrying.

This is defined as the amount of stress an individual is currently experiencing-emotional and physical (aches and pains), stress from toxins in food, work, and pollution. When an individual is experiencing a high physiological load, an intense exercise programme is unsuitable.

"That person's body is already in a catabolic state (break down state) and intense exercise will only make things worse" says Garrett. "As a starting point for a person with a high physiological load, it would be great to do what you can. Ten minutes, five times a week of an exercise which draws energy into the body, such as stretching, a walk along the beach, meditation, or a breathing exercise can make a massive difference.

"The general guidelines for a healthy person would be to aim to do 30 minutes to an hour, five times a week. Even 30 minutes, three times a week will be one of the best investments any individual can make, and done consistently, it will make a massive difference to an individual's health and vitality."

BENEFITS
Why work out?

Some of the immediate advantages of exercise according to personal trainer Abdullah Hamdan.

A lower resting heart rate The average resting heart rate is 72 beats per minute. Cardiovascular fitness activities strengthen the heart, helping to circulate more blood per beat. This results in a lower resting heart rate.

More elastic, less obstructed blood vessels High blood pressure is the major risk factor for stroke. Regular exercise helps to make blood vessels more elastic, permitting smooth, flowing circulation, and lowering blood pressure.

Improve lung capacity Cardiovascular exercise strengthens lungs, enlarging their capacity to absorb oxygen and expel waste products.

Increased metabolism A more physically fit individual actually burns off more calories, even while resting. This promotes leanness and helps maintain an individual's ideal body weight.

More dense and resilient bones and joints Regular exercise helps make bones more dense and resilient, or capable of withstanding shock without permanent deformation or rupture.

STARTING UP
Top 10 tips to get you off the sofa

Health coach and personal trainer Tim Garrett offers his top ten tips on how to easily incorporate exercise into your life:

1. Listen to audio programmes you find inspiring while you exercise. This will be a great chance to learn and take your attention away from the hard part of your activity.

2. Take lessons from a health coach and personal trainer. The knowledge they will be able to give you will save you time, energy and money.

3. If it is too hot to walk outside, hit the mall. You can go up the stairs to raise the intensity of the exercise and use the escalator as a chance to rest if you are doing intervals of alternating intensity.

4. Why not try walking faster with your shopping bags from the supermarket? Increasing your pace while you lug around it will raise your heart rate more.

5. Load your MP3 player with an ‘Exercise Rocks' compilation, songs that really get you going and in the mood for exercise. If you don't feel like exercising just because you don't fancy it, then listen to the best songs on your compilation to wake you up and get you off the sofa.

6. Try to make your workouts as fun as possible; train with a good friend who will stick to it. Someone who is funny and/or inspiring will make your workouts fly by.

7. Schedule your exercise time into your diary, just as you do with other important appointments. Be committed to it and reap the rewards.

8. Get imaginative and expand your creativity. Why not try imagining yourself as having the most beautiful body in the world from the inside out?

9. Don't make it too hard. Do it slowly, after all, this is a habit that you aim to have all your life and great things can be achieved when you do a little exercise consistently.

10. Share your enthusiasm for exercise with friends and family, it is one of the greatest gifts you can give someone.