In a previous article, I mentioned weight loss mantra of "Eat Less... Move More" and I wrote about how to choose diet plan that could help you eat less. In this article I will discuss "move more" part of equation.
Starting and maintaining an adequate exercise program really is "magic pill' which will jump start your weight loss program and make it easy to maintain your new weight after you reach your goal.
If you are not exercising on a regular basis, check with your Doctor first, he or she can give you guidance on what types of exercise would be safe for you to start with. Start small, doing just a little is far better that doing nothing.
Almost without fail, those who lose weight without including exercise, take a lot longer to reach their goal, they are also ones most likely to regain all of weight they lost and possibly even more.
What are excuses for not exercising?
Can't afford expensive equipment... there are many exercises that require no equipment.
Can't afford to join health club... there are many exercises that do not require belonging to a health club.
Don't have time...y ou can exercise in small time increments, as little as 5 minutes at a time, 5 or 6 times a day, while not preferred method, can still be effective.
Possibly easiest, least expensive and one of most effective exercise programs is simply walking. Nature gave us all of equipment we need, all you need to add is a good pair of walking shoes, and determination to improve your health. You don't have to start with a long walk or a fast walk. If you are not walking now, no matter how much you start with will be more than you were doing. If you are really out of shape, maybe only 5 minutes is all you can do at once, that's okay, do 5 minutes today, 6 minutes next day and so on.
Here are some easy ways to start walking more, without thinking about it:
Park at back of mall parking lot. Park a few blocks away from work, or get off bus a few stops early.
Use stairs instead of elevator or escalator. You should shoot for 20-30 minutes as a minimum and really as long as you have time for. You should try to get up to about a mile in twenty minutes, this will be brisk enough to get you breathing faster and start burning calories. if you can't carry on a conversation, you are walking too fast.
Here are some of health benefits that a walking program can deliver:
Walking conditions your heart and lungs, helps your body use oxygen efficiently. Helps reduce weight by burning fat and building muscle. Burns almost as many calories as running, but is much lower impact, therefore it is much easier on muscles and joints. Helps relieve stress, contributes to better sleep and overall wellness. Boasts lowest drop out rate of any form of exercise, you are more likely to stick with it.
If you find that you get bored with walking, make a game out of it... how far is it to next city or town from you? Keep a mileage log, when you have walked that distance mark it off on a map, by time you get all of way across your country, you will probably have reached your weight loss goal, and be much healthier to boot. Listen to music or news as you walk. If weather gets cold where you live you may want to invest in a tread mill.