How To ? When ? Why? Where

Meaning of Obesity or Overweight?

Obesity is defined as excess weight or deposition of excess fats on body and it becomes the house of diseases like diabetes, heart diseases, hypertension, lowered pulmonary functions, lowers life expectancy.

It can be of 2 types-

1-Abdominal obesity

2-Gluteal obesity

Obesity Reasons-

• Physical inactivity

• Eating Habits –

Eating in between meals

Preference to sweets, refined food, fats, preserved food

Composition of meals

• Psychological Factors

Emotional disturbances

Depression and anxiety

Frustration and loneliness

• Endocrine glands problems

• Familial tendency

• Males are at high risk during age 29 to 35 and females are at risk during the age 45 to 49

• The risk increases with age.

Assessment of Obesity –

1. Body Mass Index = Weight in kg./ (Height in meter)* (Height in meter) If the BMI is in between 19 to 23, it is considered as normal, but if it is more then 23 then it can be called as obesity.

2. Waist to Hip ratio = if it is more than 1 in male is Obesity and 0.85 in females.

The obesity results in various diseases like diabetes mellitus, hypertension, coronary heart diseases, reduced pulmonary functions and resulting in lower life expectancy.

Yoga-

Yoga may help in the treatment of Obesity. Yoga affects body, internal organs, endocrine glands, brain, mind and other factors like– Mind complex. Yoga techniques helps to reduce the weight and achieve normal healthy condition of Body and Mind.

Asanas –

Yoga positions or postures are especially useful to reduce the fats in various parts, especially forward bending, twisting and backward bending asanas help reduce the fats near abdomen, hips and other areas. Also the practice of asanas improves functioning of internal organs, strengthening heart, lungs, kidneys, excretory & reproductive organs. Regular practice builds strength in muscles.

Asanas can be practiced with fast speed like exercise with good effects, the practitioner may increase repetitions instead of maintaining the asana for long.

Sun salutations are very beneficial in Obesity management, every day 24 sun salutations with a speed of 4 rounds in 1 minute gives great benefits of Yoga Asanas and exercise as well. The practice of Sun salutation is a sequence of 7 asanas practiced in order which tones almost all of the muscles and also internal organs are stretched increasing blood & oxygen supply to these parts. Regular practice of sun salutation with breathing gives good exercise to the lungs.

Mantras have relaxing effect on mind.

Pranayama

Pranayama is a technique of yoga which fills energy in life and extends the prana. Pranayama helps in management of this energy.

Pranayama are of 2 types in terms of physiology, Hypo ventilation ,Hyper ventilation.

Kapalbhati, Bhasrika and Fast breathing can be classified under Hyper ventilation and Deep breathing, Bhramari, Shitali, Sitkari can be classified as Hypo ventilation.
Kapalbhati, Bhasrika & fast breathing can be practiced by people suffering from obesity with good effects; these Pranayama techniques increase the lung capacity and help burning fats. Regular practice of Pranayama brings balance in the system in terms of Physical and Mental functions.

Diet – More raw vegetables, fruits help in balancing the intake of the food. Reducing refined & processed food, fast food, non vegetarian diet helps in weight control.