The 6 Best Workouts if You're Genetically Prone to Obesity
Your
genes tell you a lot: The color of your eyes, your height, what foods
you might like and, of course, what health conditions you might
encounter. But just because your genes put you at risk of a certain
health concern — say, obesity — doesn't mean all hope is lost.
According to an August 2019 study published in the journal PLOS Genetics, six different forms of physical exercise can help combat genetic obesity risk factors. And walking made the list!
The
researchers assessed the effect 18 different types of exercise
(including or Dance Dance Revolution!) had on more than 18,000 Han
Chinese adults aged 30 to 70 and tracked five different obesity
measures: body mass index (BMI),
waist circumference (WC), hip circumference (HC), body fat percentage
(BFP) and waist-to-hip ratio (WHR). Walking, power walking, jogging,
mountain climbing, dancing and long-form yoga lessened the effects of a
genetic predisposition for obesity. And these workouts made the biggest
difference when it came to BMI, considered to be an indicator of high
body fat (although an imperfect one).
Exercise is even more effective when paired with a healthy diet. Download the MyPlate app to track your calories consumed and burned for a complete picture of your overall health.
Curious why higher-intensity exercises, such as cycling,
didn't make the list? "These exercises require less energy expenditure
than the six exercises that demonstrate attenuation on obesity
predisposition," lead researcher Lin Wan-Yu, PhD, associate professor at
National Taiwan University, tells LIVESTRONG.com.
The Genetics of Obesity
Obesity affects 93.3 million Americans, according to the Centers for Disease Control and Prevention.
Genetic, social and lifestyle factors — such as where a person lives,
how active they are, their income and what they eat — increase a
person's risk of obesity. And the condition can in turn make diabetes,
stroke, cardiovascular disease and certain types of cancer more likely.
While the six types of workouts identified in the PLOS Genetics
study may make a difference on a genetic level, any type of physical
activity will set you on the path toward a healthier weight, body and
mindset, says Mathew Forzaglia,
fitness professional and creator of In Time Fitness. "Whatever you do,
you just want to slowly build up," he says. "The body is fragile,
especially when it's carrying a lot of weight around and the joints
aren't stable or protected."
These exercises can help you lower your chances of obesity, according to the new research. Here's why — and how to get started.
1. Walking
Walking
helped lower the genetic effects on BMI among those predisposed to
obesity in the new research. And the best news is that starting to walk
more is just about as simple as it sounds!
However, the key to success is to have a game plan: Try setting a daily goal, such as hitting 10,000 steps
a day, to keep you accountable to your routine. You can walk just about
anywhere — to work, around your office building, to the train or bus or
around the park.
Walking
is a low-impact exercise that can minimize stress on the joints for
those who are overweight or obese, says Ian Creighton, a certified
personal trainer based in New York City. "Start out with easy walking
for about five minutes, five days a week," he suggests. "Every week, add
five minutes, until you've built up to about 35 to 40 minutes per
walk." Once you've mastered this strategy, you can use it to work your
way up to power walking, and then jogging, he says.
2. Power Walking
The
next step up from walking is power walking, a more amped up version of
your typical stroll around the block, which also was found to alter the
genetic effects on BMI.
Because
power walking is a more demanding, exaggerated movement, especially on
the ankles, it can add more impact for those who are obese, Forzaglia
recommends making the switch only when you feel completely secure in
your walking.
"For
power walking, think about swinging your arms from your elbows, to
create a forward-and-back motion as opposed to swinging your arms across
your body," Forzaglia says. "For legs, we want a natural stride where
we aren't forcing our legs out in front of us. We can just keep one foot
in front of the other, allowing us to create momentum."
3. Jogging
Jogging
is next on the docket once you've mastered power walking. In the new
research, it seemed to show the biggest benefit in reducing obesity
risk, especially lessening the power of genes on BMI, BFP and HC.
Picking
up the pace makes jogging higher-impact than walking, which means it
requires a little extra care. "In order to keep joints healthy, I
suggest wearing a shoe with a bit more support and cushion in the heel,"
says Forzaglia.
Read more: The Truth About Running for Weight Loss
4. Mountain Climbing
As
Miley Cyrus says, "It's the climb." According to the study, mountain
climbing helped fight genetic effects on BMI in study participants.
There's no reason to be afraid of a hill — you can have fun with incline!
If you know of a park path or short hike near you, that's a great place
to start, then slowly add hillier inclines, says Creighton.
If
you don't have mountains close by, up the incline on the treadmill when
you're walking, says Forzaglia. "It helps to get used to the movement
and understand what the body feels like under the strain," he says.
"Over time, incline will raise the heart rate even though you aren't
moving fast, but it will still give you the stimulus we want introducing
you to higher-intensity."
5. Dancing
Technically,
the new study determined international standard dancing, a type of
ballroom dance, helped reduce the effects of genes on BMI. But whether
you're into hip-hop, jazz or prefer a good Ariana Grande song, getting in a some choreography is great for your health.
Spins,
jumps or shuffles may place strain on your knees and ankles if you are
carrying a little extra weight, so make sure to wear shoes that help
stabilize, suggests Forzaglia. "Some dance classes incorporate squats
and lunges or other body-weight movements, which is helpful," he says.
"But I think dance is great for building stability around the joints and
core while getting people to move."
Read more: The Best Beginner Dance Exercise Videos
6. Yoga
Good
news for yogis: According to the new research, engaging in a longish
yoga practice (think, about an hour) had a stronger effect in lowering
genetic effects on BMI in study participants than walking.
Yes,
yoga can feel slower-paced than a running or mountain-climbing workout.
But that doesn't mean you won't reap fitness benefits. "Yoga is helpful
to help build strength," says Forzaglia. "Holding different positions
will help you build a strong core and mobility."

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