If you are new to activity or exercise, or if you have been away from a regular activity program for a period of time, here are some tips that you might find helpful.

  • Think about decreasing your sedentary time and increasing your active time. By moving more and sitting less, you will use more energy throughout the day which can aid in weight loss (10 minutes of sitting uses about 10-14 kcal “calories” while 10 minutes of walking even at a slow pace 2 mph, uses about 34-50 kcal “calories”).
  • Movement also brings additional health benefits. Research demonstrates a significant relationship between greater amounts of time spent in sedentary behavior and higher all-cause mortality rates. So, get moving and improve your health!
  • Adjust your home or work setting to increase your movement throughout the day. Think about selecting a parking space further away; get up and move around during TV commercial breaks; get up from your desk and walk around your office; walk to the bathroom that is further away.
  • If you are just starting out on an activity routine, work toward a minimum of 10 minutes at a time of sustained activity at a moderate* to vigorous** intensity.  Ten minute bouts several times per day will add up.
  • If you are not able to finish 10 minutes, start wherever you can, gradually increase the time each week. Research has shown that any amount of moderate-to-vigorous physical activity counts toward improving your health, and is beneficial.
  • If moderate intensity is more than your body can successfully accomplish, start with a low intensity activity such as slow walking, increasing your time, and then increase the intensity as your fitness improves.
  • If you are able, work toward a goal of 150 minutes per week, for example, 10 minutes of activity 3 times per day, 5 days per week. Accumulating 30 minutes of moderate* intensity activity/exercise every other day is beneficial. As your stamina improves, the time per week can increase.
  • Proceed at an exercise pace that is comfortable for YOU. Set yourself up for success. Start gradually; progress gradually; avoid a “weekend warrior” mind-set.
  • Drink water before, during and after exercise. Stay well hydrated.

*Examples of moderate intensity activity include brisk walking (3 to 4 mph), raking leaves, vacuuming, or mopping the floor, bicycle riding on level ground (5 to 9 mph), pushing a power lawn mower, others.

**Examples of vigorous intensity activity include very fast walking (4.5 to 5 mph), jogging, running, aerobics class, bicycle riding 10 mph or uphill, mowing grass using a hand-push mower, shoveling snow by hand, others.

When to stop or cut back on what you are doing:
It is important to know your body and acknowledge if you need to modify how you do things. Remember, your health and safety should come first and you may want to talk to your doctor about your exercise plans before getting started.

  • Stop exercising if you have pain, excessive fatigue, dizziness or shortness of breath occurs, or if you just don’t feel right. Seek medical attention if these symptoms do not resolve.
  • Reduce the time of the session or intensity (for example decrease speed, decrease repetitions, or decrease weight of resistance used) of the exercise the next time, if the session was more than your body could successfully complete.

Do something that you enjoy! Understand your likes and dislikes for exercise and activity. If you enjoy what you are doing you are more inclined to do it!

Catherine M. Tuppo PT, MS, CLT-LANA
Stony Brook Medicine Bariatric and Metabolic Weight Loss Center, Stony Brook, NY
bariatrics.stonybrookmedicine.edu

Ms. Tuppo serves as the program coordinator and manager for Stony Brook Medicine’s Bariatric Surgery Program. She is responsible for program oversight and development, and assuring MBSAQIP accreditation standards’ compliance. As a physical therapist Ms. Tuppo provides exercise and activity education and exercise assessments for patients involved in the bariatric surgery program. She co-leads a yoga and meditation group for Stony Brook’s Bariatric and Metabolic Weight Loss Center working closely with the team’s psychologist, teaching yoga based activities for individuals enrolled. She is actively involved in research initiatives, and the education of health care professionals, presenting at local, State and National conferences. Ms. Tuppo is an ASMBS Integrated Health (IH) member, specifically a member of the IH Multidisciplinary Committee, and an ASMBS New York State Chapter member.