Physical Activity
1
If you are obese
How obesity affects you
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Mechanical consequences
Osteoarthritis, sleep apnoea, gastro-oesophageal reflux disease etc. -
Metabolic health
Diabetes, gout, fatty liver, certain cancers etc. -
Mental health
Self-esteem, body image, etc. -
Monetary health
Cost of treatment
Effects of weight loss on diabetes and pre-diabetes
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If you have pre-diabetes or at high risk of developing diabetes:
A 5-7% weight loss is recommended to prevent or delay the onset of Type 2 diabetes. -
If you have Type 2 diabetes:
More than 5% weight loss will improve glucose, lipids and blood pressure control.
2
Types of intervention
Type of intervention
Expected weight loss
Exercise only*
0 to 3%
Diet + exercise
3 to 10%
Weight loss medications, very low calorie diet
5 to 10%
Endoscopic bariatric procedures
15 to 20%
Bariatric surgery
25 to 30 %
*SGH Obesity Centre; Swift et al., 2018
3
Exercise considerations
Lower physical activity levels are prevalent in adults who are overweight and obese (Cassidy et al., 2017). This is likely due to low exercise capacity and being easily fatigued.
Start slow
E.g., If you are starting a walking programme, start with leisure walking instead of brisk walking.
Take breaks in between
E.g., Instead of doing 20 minutes of physical activity continuously, aim for 2 x 10 minutes with a break in between.
Progress gradually
Monitor your overall energy and fatigue levels during and the day after exercise.
Ensure that you do not feel excessively fatigued, such that you can't carry out your normal daily routine.
Section:
CONTRIBUTED BY
Ministry of Health
