A recent study from Spanish researchers found that exercise doesn't boost health if you stay obese. People who were overweight or obese had significant increases in their likelihood to have high cholesterol, hypertension, and diabetes. However, the experts said that exercise was beneficial to everyone — even those who were obese—in reducing the risk of diabetes, high blood pressure, and high cholesterol in each weight category. The more physical activity rose in any of the weight categories, the risk of having high blood pressure and diabetes fell accordingly.

But Edward Jackowski, Ph.D., the creator and founder of Exude Fitness, tells Newsmax that getting physically fit is more than just being active.

“To be truly fit, you have to address the five principles of medical fitness,” the author of the best-selling book, "Escape Your Shape," says. These are flexibility, cardiovascular training, muscle endurance, muscle strength, and body fat ratio.

“It’s not enough to say you are physically active, Jackowski explains. “If you play golf three times a week, or do only yoga, then your fitness program may be incomplete.  You  must incorporate all five aspects of training to get healthy and strong.”

Jackowski says most people concentrate on the forms of exercise they are good at.

“I call it the Burger King fitness program,” he says. “You only do it your way.” That’s one of the reasons the obesity epidemic has been skyrocketing for the past 30 years. People are doing only what they like to do, not what they need to do to get and stay healthy.”

According to Forbes, obesity affects 30% of the U.S. population. It not only increases one’s risk of heart disease and diabetes, it also affect the immune system. According to The New York Times, the immune cells of an overweight 30-year-old resemble those of an 80-year-old person.

These are just some reasons why we should tackle the obesity epidemic to protect our own health and that of our loved ones. Jackowski says we must change our mindset and prioritize good health. He adds that, as a nation, we have become lazy and accept being overweight as a way of life.

“We don’t value how important it is to look and feel out best both personally and professionally so we don’t pay a lot of attention to the proper exercise we need and to the sensible foods we should eat every day,” he adds. “We choose what we like to eat and do, and not what we need to do in order to effect change.”

In order to make positive changes plan your strategy and then take moderate steps. You can hire a trainer if you want more motivation, or work with a buddy to ensure constancy. Aim for at least 4 days of cardiovascular training such as brisk walking, running, swimming, or biking. Add resistance and weight training three days a week and make sure you stretch to improve flexibility. Reduce body fat by eliminating sugary, processed foods and eating whole foods, including primarily vegetables, fruits, nuts, and seeds.

“Choose an eating and fitness regimen that you can maintain today, next month, next year and years from now,” says Jackowski.