2. Obesity
Obesity is defined as the excessive accumulation of body fat.
There are a number of ways to measure body fat:
1. Measurements that are simple, cheap and appropriate for
routine use include:
Waist circumference
Hip circumference
Waist-to-hip circumference ratio
Indices derived from weight and height, e.g. body mass
index
Skin fold thickness using callipers (e.g. triceps, scapular)
3. BMI
Classification BMI
(kg/m2)
Risk of Co-morbidities
Underweight <18.5 Low (Risks are increased in other
areas)
Desirable 18.5-24.9 Average
Overweight 25.0-29.9 Mildly Increased
Obese >30.0
Class 1 Obesity 30.0-34.9 Moderate
Class 11 Obesity 35.0-39.9 Severe
Class 111 (morbid
obesity)
>40.0 Very severe
11. Management of obesity
• Controlling eating habits
• Regular exercise
• Avoiding the causes of weight gain
12.
13. Diet and Regimen
• Avoid cold drinks, fatty fried foods and chocolates.
• Fruits and green vegetables are low calorie foods, so over weight
persons should use these more frequently include the green leafy
vegetables, sprouted moong beans in your salad. Salad is to be taken
without any dressing . If you want relish it, take it with lemon juice
and salt. Salad should form a major part of meals
• One should avoid intake of too much salt . Salt may be a factor for
increasing the body weight.
• Milk products like cheese, butter should be avoided because these
are rich in fat. Meat and non-vegetarian foods should also be
avoided.
• Vegetables like bitter gourd (Karela), and bitter variety of drumstick
are useful for loosing weight.
• Avoid red meat (lamb/pork/beef) but be on white meat
(chicken/fish).
• Avoid Smoking/ drinking alcohol.
• Do not drink water immediately after meals. Drink it after half an
hour. Try to drink warm water.
• 'Honey' - Taking honey is an excellent home remedy for obesity.
14. Cut down on salt
and sugar.
Do not skip
meals
Do not eat while
reading, watching
TV, playing video
games.
Eat little at
dinner.
Walk after
night meals.
Avoid foods
high in saturated
fat and
cholesterol.
Take fruits in
between meals
for snacking.
Take at least 7-10
glasses of water
every day.
Use skimmed
milk instead of
full fat milk.
AVOID
•Alcoholic drinks.
•Butter , margarine
•Cakes, pancakes, cookies, doughnuts, pastries etc.
•Candies, chocolates, cream, cheese.
•French fries, potato chips, pizza, pasta, burger, snacking food.
•Jams, jellies, sugar and syrup.
•Ice cream, ice milk, sherbets, soda drinks.
D
I
E
T
15. EARLY YEARS(UNDER 5S)
Preschool children should be
physically active at least for 180
minutes.
All under 5s should minimize
the time spend being sedentary
for extended periods except for
sleeping.
CHILDREN AND ADOLESCENTS
All children and young people should engage in
moderate to vigorous intensity physical activity
for at least 60 minutes and up to several hours
every day.
-Vigorous intensity activities, including those
that strengthen muscle and bone should be
incorporated at least thrice a week.
-They should minimize the time spend being
sedentary for extended periods.
ADULTS AND OLD AGE
-Adults should aim to be active daily. Over a
week, activity should add up to at least 150
minutes
(2½ hours) of moderate intensity activity in
bouts of 10 minutes or more – one way to
approach
this is to do 30 minutes on at least 5 days a week.
Alternatively, comparable benefits can be
achieved through 75 minutes of vigorous
intensity
activity spread across the week or a combination
of moderate and vigorous intensity activity.
-Adults should also undertake physical activity to
improve muscle strength on at least two days
a week.
-All adults should minimize the amount of time
spend being sedentary for long.
16. Some Home Remedies
• Take 1 cup of warm water with 1 teaspoon each of lime juice and
honey and a pinch of black pepper. Have this on an empty
stomach twice a day.
• Mix powdered long pepper, black pepper and dried ginger root
in equal quantities. Have ½ teaspoon of this twice a day with
lukewarm water.
• Boil 7-8 mint leaves in 1 cup of water for 20-30 minutes, and let
it cool. Add 1 teaspoon honey to and a pinch of black pepper to
the cooled mint water. Have this 2-3 times a day.
17. Obesity- Daily Routine
Wake up early morning, drink 1 to 4 glass plain water (in winter
Luke warm water) and walk 5 to 10 min.
Start yogic practices:-
• Bhastrika (2 to 5 min),
• Kapalbhanti (20 min),
• Bahya (7 time),
• Anulom-vilom (20 min),
• Ujjai (5 time),
• Bhramari (11 to 21 time ),
18. Asana
Practice asana:-
• Suryanamaskar ( 3 to 5 time ),
• Pashchimottanasana,
• Gamukhasana (Cow's face pose),
• Pavanmuktasana
• Ardha Matsyendrasana (Lord Matsyendra's pose)
20. Pashchimottanasana
• Pashchima = the West, or the back of the body. Uttana = intense
stretch.
Organizing the pose
• Sit in Dandasana (Staff Pose). Sit up on blankets if you have
difficulty lifting up out of the lower back and extending forward.
• Exhale, reach forward and take hold of the outer edges of the feet.
Loop a belt around the feet if you are unable to reach them
comfortably.
• Inhale, pull the arms back, lift and open the chest.
• Exhale, bend the elbows out to the side and draw the trunk out over
the legs to bring the chin to the shins.
• Hold this position.
• Inhale and lift up, extending the trunk once again.
• Exhale back to Dandasana (Staff Pose)
21. Contraindications
• Use caution if you have an existing spinal injury
and avoid attempting a deeper forward stretch.
• Pregnant women should spread their feet apart
while practicing the forward bend. Avoid the
pose in case of slipped disc, sciatica, diarrhea
and asthma.
22. Advantages
• Pashchimottanasana is the foremost of all asanas. Its
effect is that the life force flows through the Sushumna
nadi and it kindles gastric fire.
• The excessive fat around the abdomen is reduced by
practicing this asana.
• It tones up the kidneys, the stomach, the liver and other
abdominal organs.
• It tones up the intestines and improves digestion.
• This asana cures constipation, indigestion, liver-diseases
and loss of appetite.
• The practice of this asana helps the joints to regain
elasticity. It rejuvenates the entire spine.
23. Gamukhasana (Cow's face pose)
Method-
• Sit with legs in front and arms on the side of your hips. This position is also
called Dandasana.
• Bend the left leg and place it below right hip. Gently sit over it.
• Bend right knee and place on left thigh with outer border of right foot
resting horizontally on the floor and toes pointing backwards.
• Keep back straight.
• Raise left hand over the head and bend it at the elbow such that the palm is
placed between the shoulder blades.
• Take right hand behind and bend it at the elbow and place palm facing
backwards between the shoulder blades.
• Grip fingers of both hands and bring hands closer to each other by allowing
both elbows to move backward.
• Maintain the pose and breathe normally.
• Exhale and return to original position by retracing steps in reverse order.
• Repeat pose with opposite thigh on top.
24. • Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat 2 or 3 times each side.
25. Pavanmuktasana
• This asana is good for digestive disorders -
dyspepsia, flatulence, constipation and colitis.
Reduces obesity of abdomen, thighs and arms.
Method-
1) Lie on back.
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.
26. • Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.
27. Ardha Matsyendrasana
Method-
1) Sit in Dandasana.
2) Bend right knee and keep it under left hip. Sit over it gently.
3) Bend left knee vertically and place foot on outer side of right
thigh with shin perpendicular to floor.
4) Exhale and twist the trunk 90 degrees to left. Keep right arm
pit over the left knee.
5) Twist right arm around the left knee and place it behind the
back.
6) Turn head to the left or right.
7) Maintain the pose and breathe normally.
8) Exhale and return to original position.
9) Repeat pose on the opposite side.
28. • Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the asana 2 to 3 times each side.
