Exercising for Weight Loss
When it comes to successful and lasting weight loss, eating well is only part of the battle. Physical activity will help inch you closer to your goal by both burning calories and building muscle. However, this isn’t the only reason to make exercise part of your day-to-day life. Exercise decreases stress, prevents disease, and simply makes you feel better.
How Much Is Enough?
You don’t need to join a fancy gym or buy pricey home equipment to build a good fitness program. Daily activities that count as physical activity include:
cleaning the house
walking to and from work
taking the stairs instead of the elevator
gardening
shopping
To really burn calories, however, you’ll want to get your heart pumping and break a sweat.
The Centers for Disease Control and Prevention (CDC) recommends healthy adults net at least two hours and 30 minutes a week of moderate aerobic activity, such as brisk walking, using the elliptical machine, or swimming. Alternately, you can net one hour and 15 minutes a week of vigorous aerobic activity like running or cycling. This should be spread throughout the week. For most people, an exercise plan will mean 30 to 60 minutes of cardio on most days. In addition, recommendations call for strength-training exercises at least twice a week.
Exercise Options
Your options are limitless. You can:
hike
bike
run
walk
swim
dance
skate
ski
play basketball
play volleyball
play soccer
play tennis
There are also aerobics programs, yoga studios, and karate dojos. When it comes to exercise, there’s something for everyone.
One excellent, widely available option is walking. Its low-impact nature means it’s gentle on joints, and it can be done anywhere. Walk around in your neighborhood, at the local mall, while on vacation, during your lunch break, and while waiting for your plane to board at the airport.
Walking can raise high-density lipoprotein cholesterol (the "good" kind) and lower low-density lipoprotein cholesterol (the "bad" kind). It can reduce blood pressure and your risk for type 2 diabetes as well as act as a natural mood elevator.
Be sure to wear comfortable shoes and weather-appropriate clothing with some reflective material so cars can see you at night. Start with five minutes of slow walking to warm up your muscles, concentrating on long strides to stretch your muscles. Once you are warmed up, you can pick up the pace. For the most benefits, walk at a pace that challenges you, while still allowing you to talk without feeling breathless. After you’ve finished your walk, cool down with a slower pace for five minutes, and stretch again.
If walking doesn’t interest you, there are numerous other options. Just make sure to start slowly. Beginning an exercise program too quickly is a recipe for injury and could set you up for failure. By building a solid fitness base, you’re more likely to make exercise a lifelong habit rather than a fleeting phase.
Exercise for Life
Keeping your body in good working condition is just one way to help ensure that you age gracefully, at a healthy weight and free from disease. For some people, daily fitness is a serious sacrifice that requires careful time management and dedication. When you make your fitness a priority, the benefits are truly worth every moment you spend on it. From weight loss to disease prevention, exercise is a natural and proven health elixir.