Physical activity and exercise for obese adults include heart/lung endurance exercises (aerobic), muscular strength and endurance exercises using weights, and flexibility exercises. The frequency should be more than 5 times a week, i.e. more than 2-3 times a week each, interspersed with resting days. The intensity of the exercise should start at medium level, gradually progressing to higher intensity over time. “Medium intensity” means it generates a 60%-70% heart rate from normal. The minimum duration is 30 minutes per core exercise session at medium intensity, totaling a minimum duration of 150 minutes a week. Afterwards, gradually increase the duration to 60 minutes or more per session, totaling a minimum of 300 minutes a week, with the increase starting at “slightly uncomfortable” levels each time you feel that you have gotten comfortably used to your current intensity.
The suggested repetition is 7-14 movement sets, with 8-17 repetitions per set; hold for 10-30 seconds, do 2-4 more repetitions. The type of exercise should use large muscles of the body in rhythmical and prolonged movements, while using both static and dynamic stretches.
“Basically, physical exercise in obese individuals is meant to increase caloric expenditure by burning the body’s calories and fat, controlling blood sugar/blood pressure/ lipid-cholesterol profile, and maintaining/increasing muscle-bone-lean body mass. It is divided into cardio exercises and muscle strength and resistance exercises. Cardio aerobics should be performed ≥ 5 times/week (3-7 times/week), with medium to high intensity, at 150-300 or 250-300 minutes a week. Try to get > 300 minutes a week. Rhythmical, prolonged exercises that use the large muscles of the body include brisk walking (less weight bearing), combining jogging-brisk walk or biking (non-weight bearing), swimming (non-weight bearing), aerobic gymnastics, and exercises using elliptical/rowing/ treadmill equipment. Meanwhile, muscular strength and endurance exercises are performed 2-3 times/ week (try to get to 3), with medium to high intensity: 2-4 sets, 8-12 repetitions for each movement, 8-10 of the movements working the large muscles of the body, using dumbbells/ barbells/exercise machines, or just your own body weight (calisthenics, Tabata, Pilates, functional exercise, bootcamp, CrossFit trainings),” dr. Rachmad said.
Housework = Exercise
If you don’t have the time, dr. Rachmad suggests doing housework and brisk walking. They are “equal to exercising” if you perform them in such a way that it increases your heart rate, and at a minimum duration of 30 minutes a day. You can walk briskly to travel (bus stop/ train station/parking area) or at work (from the work desk to the bathroom, office canteen, prayer room; taking the stairs and escalator instead of the lift). In terms of housework, mopping the floor with extra power when holding and swiping the mop handle twice a day; using power when scrubbing the WC and bathroom floors and walls; shifting furniture and/or washing the windows at least once a week; gardening (digging the earth, cutting grass using shears 1-2 times a week); doing laundry traditionally/manually; washing own car four times a week.