Introduction-
Regular exercise in a combination with balanced diet not only helps to lose weight but also maintains a healthy lifestyle. Moreover, Weight loss requires motivation towards a structured exercise plan. However, It is essential that you Set realistic goals. A reward system for meeting your targets also assists in acting on your goals. Apart from weight loss, A safe and effective exercise plan will improve your cardiovascular and overall health. It thus reduces your risks of heart disease, obesity, diabetes, hypertension, cancer, stroke, hypertension, high cholesterol, etc.
You need to incorporate daily increased physical activity instead of sedentary life and inactivity (watching TV, driving, taking the escalator
Exercising and weight loss-
Always be sure to start your exercise session with a 10–15-minute warm up. This is essential to loosen up the muscles. Warm-up exercises include simple stretches, mobility activities and also beginning the exercise at a low intensity. Always end session with cool down exercises such as stretching.
Cardio exercises-
This helps boost stamina and also improves cardiovascular health. Aim for at least 30 minutes a day, 5 days a week. Alternative is 150 minutes a week in total. For beginners, start with 2–3 days a week. Choose low-impact exercises such as walking, swimming, cycling, jog, step aerobics. Progress from moderate to vigorous intensity as tolerated.
Benefits
- It improves your blood sugar control
- reduces abdominal fat
- promotes body fat metabolism while preserving lean mass.
Resistance exercise-
2-3 times a week, from moderate to high intensity as tolerated. Choose a variety of 8–10 exercises targeting the upper and also the lower body. repeat each exercise 10–15 times. Try 1–3 sets of each exercise.
Benefits- improves strength, tones muscles,also increases lean muscle mass.
Examples- squats, calf raises, rowing, push-ups, arm curls, knee curls etc
Flexibility exercise-
Perform twice a week, yoga and stretching, 10-30 sec per stretch. They help reducing anxiety, maintain flexibility, promote relaxation.
Exercise safety-
- Choose low impact exercises, minimise the risk of injury and increase your compliance.
- Start with shorter sessions (e.g. 10−15 minutes)
- slowly build up to the recommended level.
- Aim to get slightly out of breath
- stop the activity if you feel unwell.
- Always wear comfortable clothing
- Wear shoes that give good support.
- Take frequent breaks if needed
- Stay hydrated
- Ensure a good pre and post workout meal
- For presence of comorbidities, consult your doctor for best recommendations.
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