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Your weight-loss plan should include regular physical activity. When added to a reduced calorie diet, exercise can help you lose weight faster. If done regularly as a lifestyle change, this can help you keep weight off long term. Plus, it can make you feel better.
Regular physical activity can help your health in other ways, too. It can:
Regular activity can also:
- Help prevent
depression.
- Boost your mood.
- Give you a sense of well-being.
Types of physical activity
Physical activity falls into three main types. Try to include all of them in your routine:
- Aerobic activities get your heart rate up and make you breathe harder. (But you should still be able to talk while doing moderate levels of aerobic exercise.) Examples include brisk walking and low-impact aerobics. Everyday activities, like mowing the lawn, raking leaves, and climbing stairs, count, too.
- Strength training, such as weight lifting, push-ups, sit-ups, and Pilates, builds muscle and bone and helps your joints stay healthy. It burns calories, too.
- Stretching activities, like yoga, help your body keep its full range of motion.
How much activity?
Aim for at least 30 minutes of moderate-intensity exercise every day. But, if you’re just getting started, go slowly. Try three days a week at first. You can do your 30 minutes all at once, or in 10- or 15-minute chunks of time throughout the day.
Here are some examples of moderate amounts of activity:
Chores
Washing and waxing car:
45-60 minutes
Washing windows or floors: 45-60 minutes
Gardening: 30-45 minutes
Pushing a stroller: 1 1/2 miles
in 30 minutes |
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Sporting Activities
Playing volleyball: 45-60 minutes
Playing touch football: 45 minutes
Walking: 1 3/4 mile in 35 minutes
Bicycling: 5 miles in 30 minutes
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Build up your workouts a little at a time to avoid injury. Once you feel comfortable, slowly increase the time and intensity.
Things to remember:
- Check with your doctor before starting any activity.
- Vary your routine, so you don’t get bored. If you jog most days of the week, try biking or walking once in a while.
- Get the right gear. Comfortable shoes are a must. They should be right for the activity.
- Don’t overdo it. If your body is telling you to stop, listen. Stop exercising and contact your doctor if you have chest discomfort, dizziness, severe headache, or other unusual symptoms.
- Don’t do heavy activity for two hours after a big meal (a walk afterwards is fine). You can work out more often if you eat small meals.
- Exercising with someone else will make it more fun. Walk with your spouse, a friend, or in a group. Find a running partner or take an aerobics class.
- Drink plenty of water before, during, and after exercise.
Also of Interest
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