Fresh research has revealed that the majority of people are ignorant when it comes to the health risks posed by having additional fat around the waistline.

Almost as many as 9 in 10 people are unaware that having fat around the waist is a symptom of a build-up of so-called “visceral fat” which forms around your internal organs and is linked to type 2 diabetes and heart disease.

The survey of 12,000 Europeans was carried out by GlaxoSmithKline. The findings showed people did not think being overweight posed a particularly health threat. As Dr Terry Maguire, who is honorary senior lecturer at Queen's University in Belfast and author of this report, said: “Most overweight people still see themselves as having a body image issue not a health problem and they need to understand the health benefits of weight loss as well as the cosmetic results.” (BBC News)

The reason visceral fat, which cannot be seen or felt, is dangerous is its relation to the protein and hormone release which can cause inflammation. This inflammation can lead to artery damage or liver penetration, impacting on how the body dissolves sugars and fats.

The survey found that once people knew the risk, they would lose weight.

Highlighting the positive effect that even a small weight loss could have – weight loss makes the visceral fat easier to dissolve than the fat directly under the skin – the co-author of the research, Professor David Haslam who is chair of the UK National Obesity Forum, was keen to stress steady weight loss is important – not fad diets.

If you have some extra weight around your waist, we have some exercise ideas to help you get started with trimming your waist and becoming healthier.

* Aerobic exercise

Cardiovascular exercise like running, walking, swimming, cycling and squash, give your body a good workout and help to burn fat, especially around your belly. Aim for 5 lots of 30-minute sessions a week and increase the intensity gradually, always working at a level you feel comfortable with and which leaves you slightly out of breath.   

* Muscular strength exercises     

These are good for building inner strength, reducing body fat and lowering blood pressure. Good exercises to do include lifting light weights with more repetition – about ten per exercise. Aim to do a variety of exercises at least twice a week for maximum effect.     

One exercise for strengthening the spine, hamstrings and shoulders: start on your hands and knees, and raise your left arm forward to the horizontal position and your right leg backwards to the horizontal position; hold for between 10 and 20 seconds, and repeat 3 to 5 times. Complete this exercise using the opposite arm and leg.   

* Core exercises

These exercises strengthen your core muscles such as your back, abs and pelvis. The abdominal crunch is a good core exercise: lie on your exercise mat, with your feet on the floor and your knees bent. Place your hands behind your head and slightly raise your shoulders off the ground as you lift your knees towards your tummy – hold that position for 5 seconds, and then relax. Repeat this movement ten times.       

Another exercise, which is particularly good for strengthening your lower back, is the superman pose: lie flat out on your stomach with a rolled towel under your hips to support your back and one under your face. Lift your right arm off the floor and hold for a few seconds before lowering and repeating with your left arm. Then raise your right leg off the floor and hold for a few seconds before repeating with your left leg. Repeat each arm and leg movement ten times.For overall personal fitness, you should combine your exercises with a healthy diet and lifestyle. This includes eating a nutritionally balanced diet and finding effective ways to manage your work/life balance – feeling fitter should help as you will feel happier and more in control as a result.

Vanessa Alexander

Esteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy

Enhancing Personal Health and Corporate Wealth