Health-conscious people should get into the habit of exercising regularly and consuming high-quality protein after exercising to avoid regaining lost weight, experts said.
Members of the Chinese Taipei Association for the Study of Obesity recommended during a forum on weight management on Sunday that people take up regular aerobic exercises, such as jogging, speed walking and cycling, to burn fat.
Muscle-building exercises such as push-ups, sit-ups and squats are also advised to achieve a better body shape, ward off obesity and fight osteoporosis, they said.
Compared with dieting, exercise may burn less calories and seem less effective for short-term weight loss, but in the long run, it can increase muscle mass, said Kuo Chia-hua (郭家樺), director of sports sciences at Taipei Sports University.
“With greater muscle mass, one can have a higher resting metabolic rate. In this sense, people [who exercise regularly] are less likely to experience a rebound and are more likely to keep the weight off,” Kuo said.
Chang Chen-kang (張振崗), director of the Sports Science Research Center at the National Taiwan University of Physical Education and Sports, said the best time to consume high-quality protein, such us eggs and lean meat, is one to two hours after exercising.
People should not stop exercising because they are afraid of injury, said Liou Tsan-hon (劉燦宏), director of Shuang Ho Hospital’s rehabilitation department.
“Exercise offers many perks and people can avoid sports injuries by following three principles: advancing step by step, acting within one’s ability and not overdoing anything,” Liou said, advising people to exercise half an hour a day, five days a week.
Citing a physical fitness guideline issued by the Bureau of Health Promotion, Liou advised people aged 65 and above who are in good physical condition to take up moderate-intensity exercises for 150 minutes a week.
Those who are less fit can “opt to take a stroll after meals for 300 minutes per week,” Liou added.
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