Dieters need to exercise as well as count calories

The standard recommendation for people who are overweight or obese is "diet and exercise." To lose weight and reap health benefits, one needs to do both.

"Studies show that dieting produces more weight loss than exercise. However, dieting offers none of the other benefits afforded by regular exercise, such as better muscular strength, stronger heart and bones, and a general good feeling," said Stan Reents, PharmD, a certified personal trainer and creator of AthleteInMe.com, a website focused on exercise and fitness.

Obesity is a serious condition because it can lead to hypertension, stroke, diabetes mellitus, metabolic syndrome and many other major health problems that can benefit from proper diet and exercise.

But just how much and how often should one exercise to lose weight? The American College of Sports Medicine has recommended exercising for 30 minutes per day at least five days a week.

According to Reents, pushing that exercise to 45 to 60 minutes a day can achieve even greater weight loss and do a better job of keeping that weight off.

For many people, exercise and proper diet don't seem to get off all those stubborn pounds because exercise represents only a small percentage of the calories burned in any 24-hour period.

"Most people don't realize how many hours of exercise are required to burn off 500 calories," said Reents.

Most people simply don't exercise enough to make it work for them. Like saving loose change, small amounts of activity throughout the day can add up.

Here are some suggestions from Reents for integrating moderate exercise into one's lifestyle:

+Park at the far end of the parking lot.

+Take the stairs.

+Carry bags of groceries to the car instead of using the cart.

+Mow the lawn with a pushmower.

+Walk or bike to the store whenever possible.

+Convert the daily task of walking the dog into a daily run and take the dog along.

+Buy some simple exercise aids, such as jump rope, exercise bands, exercise watch or running shoes, and carry them along when traveling.

+Hang around with other people who exercise regularly and develop social circles based on exercise, such as walking in the mornings, bike trips on weekends or tennis leagues.

+Stick with a lifestyle change long enough until it becomes a habit.

Exercise does not have to be intense to burn calories. Walking has been shown to be effective. It only takes a calorie-deficit of 500 calories per day to produce a pound-per-week weight loss. Reents recommends not trying to lose more than two pounds per week, because rapid weight loss can be unhealthy.

This story is provided by State Point Media.