SheVillage: Health, Fitness, Nutrition

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Fitness Q&A: Exercise and Weight Loss

Ellen Garrison

Part of a series. Read the rest of the series here.

Q: I have been exercising regularly for two and a half years, three times a week for 45 to 60 minutes. I haven’t lost any weight, but I haven’t gained any either. I have a healthy diet—lots of vegetables, fruit and nuts, very little beef, rarely eat fried foods, not many starches or breads. I also have reduced my portions. I am somewhat overweight—what do I need to do that I am not doing to lose some weight? Twenty pounds would set me up right. I am seventy years old, take lipitor for high triglycerides and somewhat elevated cholesterol; I am not on estrogen nor any other medicine.

A: Sounds like you are doing well with your nutrition. I usually recommend that folks really look at portions and eat smaller, more frequent meals. Now lets take a look at your fitness program. You said you exercise 3 times per week for 45 – 60 min. My questions to you would be: what are you doing; what kind of intensity; do you vary your cardiovascular exercise; and are you doing any strength training? Your body tends to accommodate to the same type of exercise and becomes very efficient so does not need to burn as much energy. Strength training is important to build muscle mass which will increases your overall metabolic rate. I also recommend exercising 5 days per week and vary your activities such as walking, hiking, biking or swimming. Strength training can be performed 2 - 3 times per week. To get specific help with strength training I recommend that you consult with a personal trainer.

Lastly, even if the scales don’t indicate any loss, have you noticed any change in how your clothes fit? More importantly how do you feel? Do you feel fit and healthy?

If the answer has more to do with the weight issue, you may want to consult a reputable weight loss program such as Weight Watchers or Novo Wellness.

Q: I have pain in my hips and knees, probably from arthritis. Are there exercises I can do to help reduce the pain?

A: There are many types of arthritis, but generally speaking to help an arthritic joint you want to strengthen the muscles that surround the joint. You also want to work on flexibility, and proprioception that is acquired through balance exercises. It is important to use good joint mechanics and not to place too much load or stress on the joint during exercise or other activity. Water exercise or swimming is a great form of exercise for arthritis, joint problems or really almost any painful condition.

A: I think that the best form of exercise for singing is to sing and I also think that diaphragmatic exercises would be helpful. Yoga is helpful for diaphragmatic breathing as is water exercise. Standing in water chest deep induces a deeper respiratory effect due to the hydrostatic pressure of the water. When I looked up diaphragmatic exercise on the Internet I also saw sites for voice coaching and other good resources. I think the best exercise is to stand in chest deep water and sing.