Weight Management
Weight management is a term used to describe the techniques and behaviors involved in maintaining a healthy body weight. Being at a healthy weight is crucial for our overall health and well-being.
Why Is Weight Management Essential to Our Health?
When we carry excess weight, it puts a strain on our bodies, leading to various health problems. Obesity is a significant risk factor for many chronic diseases, including type 2 diabetes, heart disease, stroke and certain types of cancer.
By managing our weight, we can reduce our risk of developing these diseases and improve our overall quality of life.
How to Know If You Are Overweight
At Express Health Systems, we use a measurement called “body mass index,” or BMI, to determine whether a patient’s weight is appropriate for their height. A healthy BMI range for most adults is typically between 18.5 and 24.9. This range is associated with the lowest health risks.
If a patient’s BMI falls between 25 and 29.9, they are considered overweight. If a patient’s BMI is 30 or greater, they are considered obese. Understanding your BMI is essential in determining whether weight loss treatments are necessary.
Should I Seek Out Medical Help for My Weight?
We recommend that individuals who are overweight or obese schedule an appointment with one of our doctors or nurses. Our healthcare professionals can provide personalized suggestions on ways to lose weight and address any health concerns you may have that are associated with being overweight or obese.
Maintaining a healthy weight is crucial for overall health and longevity. If you have any concerns about your weight, please don’t hesitate to contact us.
Getting Started
Suppose you’re a beginner or have been inactive for a long time. In that case, it’s
advisable to consult with a medical professional before embarking on a rigorous exercise regime, especially in the presence of heart disease or its risk factors, such as diabetes.
Begin your exercise regime gently. Start with slow, short sessions, gradually increasing speed and duration. Aim for at least 30 minutes of medium intensity daily, five or more days per week. If a single 30-minute exercise session seems daunting, consider breaking it down into shorter, more manageable bouts of activity spread throughout the day.
How to Exercise
A practical workout session generally involves three stages: a warm-up, the main exercise, and a cool-down.
-
Warm-up: This helps prevent injury during exercise and improves the effectiveness of your workout by gradually increasing your heart rate and circulation. You could engage in light cardio (like slow-paced walking) or stretch for 5 to 10 minutes.
-
Main exercise: This may involve brisk walking, swimming, running, or using exercise machines. Stretch all your joints, including your neck, shoulders, back, hips, and knees. Consider incorporating resistance training exercises into your workout at least twice a week.
-
Cool-down: This prevents dizziness after exercise and staves off muscle cramps. You could stretch or perform light cardio for 5 minutes.
Practice Safe Activities
There are several precautions to keep in mind when exercising:
-
Drink plenty of water: Remember to stay hydrated throughout and after your workouts and avoid caffeinated drinks, as they can lead to more dehydration.
-
Check the temps: Extreme weather conditions can pose some risks or dangers, so choose indoor activities when it’s too hot or cold outside and prepare ahead of time to stay protected from excessive sun exposure.
-
Your outfit matters: Dress appropriately for your workouts and always wear well-fitted and supportive footwear to avoid injuries. Tweaking a muscle or chafing and blisters can cause downtime, which is discouraging when creating a new activity habit.
-
Listen to your body: Physical activity should be stopped immediately if symptoms such as chest, arm, throat, jaw, back pain or pressure, nausea or vomiting, heart palpitations, rapid heartbeat or dizziness occur. Contact your doctor or call 9-11 immediately when in physical distress.
Staying Active Despite a Busy Life
On days when structured exercise isn’t possible, try to stay active in other ways:
-
Opt for stairs over elevators.
-
Park farther from your destination to add walking distance.
-
Choose longer routes when walking through work buildings or stores when shopping.
-
Avoid prolonged sedentary behavior, like TV watching or computer work, which can be detrimental to your health. Get up and move every 30 minutes or so.
Contact Us
Express Health Systems accepts walk-ins at our Tyler and Plano, Texas, clinics. You can also schedule a virtual appointment through our online platform to start your wellness journey from the comfort of your own home.
To get started, visit us at either location Monday through Saturday from 8 A.M. to 5 P.M., no appointment necessary.
Telemedicine visits are available by appointment only Monday through Saturday from 8 A.M. to 10 P.M.