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Updated February 02, 2015.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you already know how to lose weight. If you're like most of us, you've probably lost weight many, many times...so many times, you're an old pro at it. You may even have your 'go-to' diet or exercise program, powering up your old Weight Watcher's account or starting back to the gym whenever the weight starts to creep up.

But what happens when you go off that diet or stop that workout program? You gain it right back, sometimes with a few extra pounds thrown in.

So what you really want to know isn't how to lose weight, but how to lose it and then make it stay lost...forever. There's no real secret to losing weight. The real challenge is making it permanent.

By the Numbers

Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.

To go by the numbers, you have to go through a few calculations:

Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. Important Note: No calculator is 100% accurate and these formulas don't take into account things like bodyfat, frame size or other factors that can make a difference in your BMR. More about your metabolism.

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How to Lose Weight and Keep it Off - About.com Health

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Are you overweight? If so, you may have already tried a number of ways of relieving yourself of those extra pounds, but to varying degrees of success. Despite what many authors and food companies may say, it's very possible to naturally lose weight fast without any special foods or expensive fitness equipment. It does require a substantial change in behavior, and changing habits can be difficult, but the answer is simple and it does work.

Stop eating all simple carbs, such as flour, sugar, starchy vegetables like potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release insulin to turn all that excess sugar into fat. Cutting out these foods is one of the most important things you can do to lose weight fast.

Eat lots of fiber and green salad vegetables. Fiber will keep your stomach fuller longer, keeping the hunger pangs at bay. A diet that keeps you hungry all the time is not one that you will stick with for very long, no matter how fast the pounds come off at first. Eating lots of fiber and vegetables will also help stabilize your blood sugar, which eliminates the highs and lows following eating.

Drink lots of water and only water. Unsweetened tea and decaf black coffee are also permissible, but you will not lose weight fast if you are drinking hidden calories such as the sugar in soda pop or the cream in fancy coffee.

Eat plenty of fish, free range eggs and grass fed meat. Fat is not necessarily bad for you, but, like anything else, can be trouble when taken in excess. Aim for as many omega 3 fatty acids as possible, which are plentiful in things like wild salmon and grass fed bison, as opposed to the saturated fats and omega 6s, which make up most of the fat in regular ground beef.

Use artificial sweeteners very sparingly, and only to curb the cravings for high-sugar alternatives. Stevia is a natural sweetener that does not affect blood sugar levels, and frequently comes packed with fiber. You can't lose weight fast and eat a diet packed with sweets, but just a little now and then can be permissible.

Exercise, exercise, exercise. The only way to make your body healthier is to give it a lot of attention, and that means frequent workouts. The importance of exercise absolutely cannot be understated. Not only will it help you naturally lose weight fast, but it will give you strength and stamina you never had before and improve overall health. Cardio will get your heart rate up and burn lots of calories while you are exercising, and weight training will improve overall strength and endurance, as well as burn more calories while you are at rest.

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How to Lose Weight Overnight

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How to Naturally Lose Weight Fast (6 Steps) | eHow

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May 21, 2015 Spend Smart, Eat Smart

Source: Iowa State University Extension Need another source for healthy recipes on a budget? Check out Spend Smart, Eat Smart recipes. View Full Article

May 19, 2015 The right stuff: These simple items can help you strengthen your core

Source: Harvard University You neednt spend a cent on fancy equipment to get a good workout. A standing core workout and floor core workout rely on body weight alone. With the help of some simple equipment, you can diversify and ramp up your workouts. View Full Article

May 14, 2015 Walking Benefits the Body From Head to Toe

Source: Arthritis Foundation The connection between exercise and body is about more than physical appearance, and walking improves more than just muscle tone. Take a look at the whole-body benefits of walking. View Full Article

May 12, 2015 Do short activity breaks ward off chronic disease?

Source: American College of Sports Medicine Sitting is a common human behavior and has been increasingly associated with chronic diseases including diabetes, cardiovascular diseases and cancer. However, is there a cause/effect relationship between increased sitting and risk factors for chronic diseases? This study suggests that prolonged sitting for three hours impairs leg blood flow and []

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You are not alone in wondering about losing weight. Many women are anxious to return to their pre-pregnancy shape and weight after childbirth. Do try to remember that your pregnancy weight wasn't gained overnight so it won't disappear that quickly, either. As a matter of fact, you gained that weight so that you would have plenty of reserves for feeding your baby.

Here is more reassuring news from LLLI BREASTFEEDING ANSWER BOOK, 3rd Edition, 2003. "Breastfeeding mothers tend to lose more weight when their babies are three to six months old than formula-feeding mothers who consume fewer calories (Dewey, 1993; Heinig 1992). Another study of mothers at one month postpartum found that mothers who breastfed (either exclusively or partially) had slimmer hips and weighed less than women whose babies received only formula" (Kramer 1993).

It is safer for you to wait at least two months postpartum to purposely lose weight, as your body needs this time to recover from childbirth and establish a good milk supply. Many mothers lose weight in the early months by following a normal diet and eating to hunger. If you have stopped losing weight or are gaining weight after the first two months, check with your doctor about increasing your activity level and reducing your intake by about 100 calories per day. A daily brisk half-hour walk with your children in a stroller or sling will help you lose weight plus get you outside for fresh air.

Gradual weight loss of about one pound per week, while consuming about 1500 to 1800 calories per day, will help you to feel good and have the energy you need to care for your baby. The composition of your milk really does not vary much with your diet. (Mothers in famine conditions can produce milk that is nutritionally perfect for their babies.) However, your health may suffer if too many of your own reserves are used to provide milk. It takes a lot of energy to care for your baby so be sure to take care of yourself by "eating to hunger" and "drinking to thirst."

Anyone who wants to start a weight loss program should consult with their physician to rule out any health problems that would contraindicate the diet or exercise.

Two books that contain practical information on postpartum weight loss and exercise are THE WOMANLY ART OF BREASTFEEDING ("Nutritional Know How" chapter) and Eat Well, Lose Weight While Breastfeeding, by Eileen Behan, RD. In addition, Women's Bodies, Women's Wisdom, by Christiane Northrup includes two chapters on changing your diet gradually and incorporating exercise into your life. (These books are available from your local Leader or the LLLI Online Store).

Contact a local La Leche League Leader for more information and support. Weight loss is frequently discussed at LLL meetings! For help in finding a local Leader, check out "Finding a Local LLL Group."

LLLI FAQ gives information on losing weight using a low carbohydrate diet.

"I Just Did It", from LLLI magazine for parents, NEW BEGINNINGS, by a mother who lost weight through moderate diet and exercise.

"Postpartum Body Image and Weight Loss" is an enlightening article.

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LLLI | FAQ How can I lose weight safely while breastfeeding?

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10/8/2007

JUDDDD, or the Johnson Up Day Down Day Diet. I've been doing it for over 3 months. I lost 9 lbs in the first 3 weeks. I went on to lose another 6 lbs more gradually and have since gained 3 lbs back (I'm on maintenance now, essentially). I do not exercise (injuries).

I was thin to begin with (that 9 lbs was nearly 9% of my starting weight), too.

It's a great diet because it is so very easy. You eat every other day. It can be done different ways, however. For optimal results, eat nothing (no calories) on down days, and stay within 200 cals of your recommended caloric intake (to maintain your current weight) on your up days. I did complete fasting on my down days for the first 6 weeks.

Many people can't fast completely, so for them, you'd do 20-30% (again, of recommended caloric intake to maintain). That ranges from 300-800 calories depending on your starting weight and activity level. I recommend doing shakes or bars on your down days if you suck at calorie counting or are likely to binge.

Now I do about 20% on my down days because I'm happy with the weight I've at. But I tend to eat close to double my recommended calories on up days, because OMG NY FOOD. I'd probably stay at my lower weight or keep losing if I actually ate normally on my up days.

The official website (Dr. Johnson is awesome): johnsonupdaydowndaydiet.

I wrote a whole FAQ on it: community.livejournal.co

Good luck, feel free to ask questions!

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This article is about a dietary therapy for epilepsy. For information on ketogenic low-carbohydrate diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1]

The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. This classic ketogenic diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as nuts, cream and butter.[1]

Most dietary fat is made of molecules called long-chain triglycerides (LCTs). However, medium-chain triglycerides (MCTs)made from fatty acids with shorter carbon chains than LCTsare more ketogenic. A variant of the classic diet known as the MCT ketogenic diet uses a form of coconut oil, which is rich in MCTs, to provide around half the calories. As less overall fat is needed in this variant of the diet, a greater proportion of carbohydrate and protein can be consumed, allowing a greater variety of food choices.[2][3]

The classic therapeutic ketogenic diet was developed for treatment of paediatric epilepsy in the 1920s and was widely used into the next decade, but its popularity waned with the introduction of effective anticonvulsant drugs. In the mid-1990s, Hollywood producer Jim Abrahams, whose son's severe epilepsy was effectively controlled by the diet, created the Charlie Foundation to promote it. Publicity included an appearance on NBC's Dateline programme and ...First Do No Harm (1997), a made-for-television film starring Meryl Streep. The foundation sponsored a multicentre research study, the results of whichannounced in 1996marked the beginning of renewed scientific interest in the diet.[1]

Almost half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[4] The most common adverse effect is constipation, affecting about 30% of patientsthis was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial.[4][5] There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] Clinical trials and studies in animal models (including C. elegans[6]) suggest that ketogenic diets provide neuroprotective and disease-modifying benefits for a number of adult neurodegenerative disorders.[7][8] As of 2012, there is limited clinical trial data in these areas, and, outside of paediatric epilepsy, use of the ketogenic diet remains at the research stage.[5][9][10]

Epilepsy is one of the most common neurological disorders after stroke,[11] and affects at least 50million people worldwide.[12] It is diagnosed in a person having recurrent unprovoked seizures. These occur when cortical neurons fire excessively, hypersynchronously, or both, leading to temporary disruption of normal brain function. This might affect, for example, the muscles, the senses, consciousness, or a combination. A seizure can be focal (confined to one part of the brain) or generalised (spread widely throughout the brain and leading to a loss of consciousness). Epilepsy may occur for a variety of reasons; some forms have been classified into epileptic syndromes, most of which begin in childhood. Epilepsy is considered refractory (not yielding to treatment) when two or three anticonvulsant drugs have failed to control it. About 60% of patients will achieve control of their epilepsy with the first drug they use, whereas about 30% do not achieve control with drugs. When drugs fail, other options include epilepsy surgery, vagus nerve stimulation and the ketogenic diet.[11]

The ketogenic diet is a mainstream therapy that does not use pharmaceutical drugs, which was developed to reproduce the success and remove the limitations of the non-mainstream use of fasting to treat epilepsy.[Note 2] Although popular in the 1920s and 30s, it was largely abandoned in favour of new anticonvulsant drugs.[1] Most individuals with epilepsy can successfully control their seizures with medication. However, 2030% fail to achieve such control despite trying a number of different drugs.[9] For this group, and for children in particular, the diet has once again found a role in epilepsy management.[1][13]

Physicians of ancient Greece treated diseases, including epilepsy, by altering their patients' diet. An early treatise in the Hippocratic Corpus, On the Sacred Disease, covers the disease; it dates from c.400 BC. Its author argued against the prevailing view that epilepsy was supernatural in origin and cure, and proposed that dietary therapy had a rational and physical basis.[Note 3] In the same collection, the author of Epidemics describes the case of a man whose epilepsy is cured as quickly as it had appeared, through complete abstinence of food and drink.[Note 4] The royal physician Erasistratus declared, "One inclining to epilepsy should be made to fast without mercy and be put on short rations."[Note 5]Galen believed an "attenuating diet"[Note 6] might afford a cure in mild cases and be helpful in others.[14]

The first modern study of fasting as a treatment for epilepsy was in France in 1911.[15] Twenty epilepsy patients of all ages were "detoxified" by consuming a low-calorie vegetarian diet, combined with periods of fasting and purging. Two benefited enormously, but most failed to maintain compliance with the imposed restrictions. The diet improved the patients' mental capabilities, in contrast to their medication, potassium bromide, which dulled the mind.[16]

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I have a gut feeling that things are about to become much more interesting in the science world. As researchers continue to discover more and more exciting news about just how our microbiomes can uniquely identify us, change our food cravings, and

Wouldnt you enjoy taking it easy once in awhile? Our fast-paced, adrenalized modern lifestyle is mismatched with our Stone Age genes.1 Eating and moving like a hunter-gatherer are fundamental changes to support our physiology. However, there are additional ways to optimize our gene expression2 and mitigate the ill effects on constantly being on the go []

The marathon and triathlon seasons are fully underway and this year over half a million people will complete the marathon and thousands more participate in triathlons and other endurance events. Whether theyre entering an event for the first time or trying to achieve a personal best time, one of the most common questions I get []

Introduction: Evolutionary Perspective Its pretty clear that if we follow the example of our hunter gatherer ancestors, artificial sweeteners should not be part of contemporary Stone Age diets. In my book, The Paleo Diet Revised (2010)1 I warned against drinking artificially sweetened soft drinks and further strengthened my opposition to all artificial sweeteners in 2012 []

Over the past 5-7 years, more and more people worldwide have become aware of the Paleo Diet, which really is not a diet at all, but rather a lifelong way of eating to reduce the risk of chronic disease and maximize health and wellbeing. One of the fundamental principles of The Paleo Diet is to []

Over the years since the publication of my first book, I have been asked time and again if there is a vegetarian version of The Paleo Diet. Ive got to say emphatically No! Vegetarian diets are a bit of a moving target because they come in at least three major versions. We all know []

I have noticed in the last few years that many Paleo Dieters believe that potatoes can be regularly consumed without any adverse health effects. Part of this misinformation seems to stem from writers of blogs and others who are unfamiliar with the scientific literature regarding potatoes. So should we be eating potatoes or not?

The Recent Evolutionary Introduction of Milk and Dairy One of the rewarding benefits of having written a diet book that has become internationally known is the opportunity to travel the world and speak to tens of thousands of people about this engaging and life changing subject. My signature lecture, Origins and Evolution of the Western []

With the plethora of benefits supported by scientific evidence,1 Gluten-free diets have been gaining in popularity in recent years.2 Studies range from gastrointestinal symptom improvement,3 to possible correlations with autism,4 and diabetes.5 However, there may not be a more fascinating area of gluten study than how the protein composite can be related to cognitive function.6 []

Over the past few years, craze over bacon has surged in the Paleo community, but is it Paleo or isnt it? It seems like just about every bacon issue under the sun has been argued, discussed and disputed on Paleo blogs, websites and cookbooks. I have little to add to these specific discussions because as []

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The Paleo Diet - Live Well, Live Longer.

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What Should I Feed my Bunny? by Dana Krempels, Ph.D.

The House Rabbit Society stresses that rabbits should live indoors, and have at least four hours of quality running/playing time per day. This, in conjunction with a proper diet, will help keep your rabbit happy, healthy and affectionate for a lifetime. Perhaps the most important items in the rabbit diet that ensure good intestinal health are (1) adequate oral hydration and (2) adequate crude long fiber, which helps push hair and food through the intestines, and keeps the intestinal muscles well toned and moving quickly. This is essential to the rabbit's maintenance of a balance flora (bacteria and yeast) in the cecum. Improper diet can quickly lead to intestinal problems, often originating with cecal dysbiosis, an imbalance of the natural "ecosystem" of the cecum.

Here are the most important items that you should be sure to include in your rabbit's diet.

Alfalfa or clover hays, although tasty for the rabbit, are too rich in protein and calcium to be fed ad libitum. Instead, offer fresh grass hays such as timothy, oat, coastal, brome, Bahia or wheat. If you can't find good quality hay locally, you may wish to mail order hay from Oxbow Hay Company or American Pet Diner. Oxbow carries the coarser "first cut" timothy hay that is higher in fiber. American Pet Diner carries both first cut and the softer, more fragrant "second cut". Second cut hay is lower in fiber, but some rabbits who refuse to eat the (putatively healthier) high-fiber first cut will often eagerly accept second cut hay. Less fiber is better than none at all!

A good quality rabbit pellet DOES NOT contain dried fruit, seeds, nuts, colored crunchy things or other things that are attractive to our human eyes, but very unhealthy to a rabbit. Rabbits are strict herbivores, and in nature they rarely get fruit, nuts or other such fatty, starchy foods. The complex flora of the cecum can quickly become dangerously imbalanced if too much simple, digestible carbohydrate is consumed--especially if the diet is generally low in fiber. The result is often "poopy butt syndrome," in which mushy fecal matter cakes onto the rabbit's behind. This a sign of cecal dysbiosis, which can foment much more serious health problems.

A good quality rabbit pellet should have at least 22% crude fiber, no more than approximately 14% protein, about 1% fat and about 1.0% calcium. Check the label on the rabbit pellets before you buy. Most commercial pellets are alfalfa-based, which means they're higher in calories and lower in fiber than timothy-based pellets.

Baby rabbits may be fed unlimited pellets, as their bones and muscles need plenty of protein and calcium for proper growth. However, the calories and nutrients of commercial pellets fed ad libitum exceeds the needs of a healthy adult rabbit, and will not only promote obesity, but discourage the rabbit from consuming enough hay to ensure good intestinal health.

The wise "bunny parent" will begin to gradually taper the quantity of pellets once the rabbit is about eight to twelve months old. and feed no more than 1/8 cup per day for every four pounds of rabbit (you can give a little bit more if the pellets are timothy-based). Some rabbit caregivers complain that their rabbits won't eat their hay. If the problem is not medical in nature (e.g., molar spurs and other dental problems are a common problem responsible for "picky eating"), then it may be that the rabbit is eating too many pellets, isn't hungry, and so doesn't eat the hay so vital to his/her health. Take the tough love approach! Cut back the pellets until you are sure your rabbit is eating enough hay.

Fresh, moist greens are about as important as hay in maintaining a healthy intestine. Try broccoli, dark leaf lettuces, kale, parsley, carrots (with tops!), endive, escarole, dill, basil, mint, cilantro, culantro, spinach, tomato, celery (cut up into 1" pieces, to avoid problems with the tough strings getting stuck on the molars!). Almost any green, leafy vegetable that's good for you (including fresh-grown garden herbs such as tarragon and various mints, with the exception of Pennyroyal) are good for a rabbit. Experiment and see which types your rabbit likes best! Rabbits love fresh, fragrant herbs fresh from the garden.

Give starchy vegetables (e.g., carrots) in moderation, and use bits of fruit only in very, very small quantities, as special treats. Too much sugar and starch can cause cecal dysbiosis, and all its associated problems.

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By Andrea Stanley | 2 hours ago Think you have some sleep apnea symptoms? Know this: Sleep apnea is a sleeping-related breathing disorderthe upper airway actually collapses as you breathe in and out. A person can stop breathing hundreds of times over the course of the night, with each gap in breathing lasting for a minimum of 10 seconds. The majority of those with the disorder tend to be overweight, but facial structure and genetics can also come into play, even if you're physically fit. If you think you're at risk, keep an eye on these sleep apnea symptoms. More By K. Aleisha Fetters | 2 hours ago The benefits of yoga extend beyond a zen mindthe practice can also carve your core. Just ask Russell Case, a Sonima.com yoga expert and spokesperson for the Sonima Foundation. Here, he shares the best yoga poses for abs, so you can whittle your middle andoh yeah, improve your yoga game. More By DivineCaroline.com | 7 hours ago If this fancy braiding technique looks familiar, that's because it's been all over Pinterest and all over the runway. Donna Karan featured a chain link braid in her Spring 2015 NYFW show, and now you can do it yourself. Go ahead; give this four-strand braid a try. More By K. Aleisha Fetters | 1 day ago There's a fine line between a routine and a rut. Avoid crossing it with this guide to switching up your workouts for maximum results. More By Bethany Gumper | 1 day ago Most people don't know that broccoli grows with large leaves that resemble collard greensand they're loaded with nutrients.Check out thesesix recipes from BroccoLeaf, a store-bought brand of broccoli leaves, and two Los Angeles super chefs: Andrew Hunter, star of the Lifetime series Supermarket Superstar; and Akasha Richmond, head chef at Akasha restaurant and author of Hollywood Dish: More Than 150 Delicious, Healthy Recipes from Hollywood's Chef to the Stars.Sorry, kale! More By Katelyn Herlein | 1 day ago Thinking of canceling that gym membership? We found nine elliptical machines for buyers on a budget, so you can get your cardio on without the crowd. More By Colleen Travers | 4 days ago Consider these clean eating recipes the unicorns of the dessert world: deceivingly decadent without the barrels of refined sugar and processed ingredients. They're so guilt-free, you won't think twice about eating them on the reg. More By Karla Walsh | 4 days ago You probably know it's not best to bench on back-to-back days, but how bad is it really to squat then spin? Or HIIT it hard every day? We turned to the experts for tips based on your health habits. More By K. Aleisha Fetters | 5 days ago We all head into the gym with a dominant side. Luckily, the right workout can help you overcome any strength (or even size!) differences between your right and left side. Read on to level out. More By Brooke Schuldt | 5 days ago Remember when younger-you wanted to quit school, run away, and join the circus? Good news: There's a way for you to live out that dream as an adult and get a great workout. It's a little something called aerial yoga, and it involves using silk ropes to stretch out, climb up, and hang upside down as a form of relaxation and strength training. Trust us, you'll never forget your first class... More By Katelyn Herlein | 5 days ago This seasons one piece swimsuitsare sexier than ever thanks to fringe, cutouts, lace, and other intricate designs. Problem spots, solved. More By Colleen Travers | 6 days ago Breaking news: The amount of effort it takes to prep a clean, good-for-you dinner is faster than scrolling through your endless options on Seamless. We've even done the work for youchoose from one of these clean eating recipes to make a slimmer dinner your health (and abs) will thank you for. More By Kiera Aaron | 6 days ago We know you love the energy of spin classbut let's face it, at $30 a pop, it can really add up if it's your everyday workout. That's why we caught up with Lisa Niren, head coach at Peloton Cycle, to talk stationary bike workouts and find the best way to reap the rewards of spinning at home or at the gym. "It's all about interval training that includes a few breathless intervals," says Niren. "By creating a deficiency of oxygen in the body, you continue to burn calories long after the workout is complete." Complete her workoutfor what she calls a "maximum calorie-burning experience." More By Rachel Weeks | 6 days ago Rowing targets your shoulders, back and abs to help you tone up and slim down. Boost your at-home burn with one of these low-impact rowing machines. Go ahead, park it in front of the TV. More

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Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes, and obesity.[1][2] It may also help prevent depression, help to promote or maintain positive self-esteem, improve mental health generally, and can augment an individual's sex appeal or body image, which has been found to be linked with higher levels of self-esteem.[3]Childhood obesity is a growing global concern,[4] and physical exercise may help decrease some of the effects of childhood and adult obesity. Health care providers often call exercise the "miracle" or "wonder" drugalluding to the wide variety of proven benefits that it can provide.[5][6]

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:[7]

Physical exercise can also include training that focuses on accuracy, agility, power, and speed.[11]

Sometimes the terms 'dynamic' and 'static' are used.[citation needed] 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).[citation needed]

Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[12]

Exercise reduces levels of cortisol,[13] which causes many health problems, both physical and mental.[14] Conversely, exercise increases levels of saliva nitrite, which can be converted to the nitric oxide, thereby, increasing intensity and training load. Saliva testing for nitric oxide serves as a marker for training status.[15]

Endurance exercise before meals lowers blood glucose more than the same exercise after meals.[16] According to the World Health Organization, lack of physical activity contributes to approximately 17% of heart disease and diabetes, 12% of falls in the elderly, and 10% of breast cancer and colon cancer.[17]

There is evidence that vigorous exercise (9095% of VO2 Max) induces a greater degree of physiological cardiac hypertrophy than moderate exercise (40 to 70% of VO2 Max), but it is unknown whether this has any effects on overall morbidity and/or mortality.[18]

Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Ventricular hypertrophy, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.

Not everyone benefits equally from exercise. There is tremendous variation in individual response to training; where most people will see a moderate increase in endurance from aerobic exercise, some individuals will as much as double their oxygen uptake, while others can never augment endurance.[19][20] However, muscle hypertrophy from resistance training is primarily determined by diet and testosterone.[21] This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[22][23] Studies have shown that exercising in middle age leads to better physical ability later in life.[24]

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