To achieve weight loss, it is important to create a calorie deficit by burning more calories than you consume through food and beverages. This principle, emphasized by the CDC, is crucial for shedding pounds.
How Much Exercise Should I Do?
When starting an exercise routine, it is beneficial, to begin with short durations of physical activity. Even a few minutes of exercise at a time is better than none, as it allows your body to gradually adapt to increased activity levels.
The ultimate goal is to aim for at least 30 minutes of exercise on most days of the week to reap the full benefits of physical activity. If it is more convenient, you can break this duration into shorter bursts, such as 10 or 15 minutes, throughout the day. While each individual session may not seem significant on its own, they collectively contribute to your overall fitness.
As your fitness improves, you can gradually increase the duration of your workouts and engage in more challenging activities. In time, you may choose to intensify your workouts, allowing you to achieve the same benefits in less time. For example, 30 minutes of jogging can provide similar health benefits as 60 minutes of walking.
What Kind of Exercise Should I Do?
The type of exercise you engage in should involve activities that elevate your heart rate and make your lungs work harder. This can include walking, cycling, jogging, swimming, participating in fitness classes, or cross-country skiing. Everyday activities like mowing the lawn, dancing, and playing with your children also count as long as they increase your heart rate.If you have specific health concerns or fall into certain age groups (e.g., men over 45 or women over 55), or if you have a medical condition, it is advisable to consult your doctor to determine if there are any activities you should avoid.
When starting out, opt for low-impact exercises like walking or swimming, as they are gentle on your body. Progress at a comfortable pace that allows you to gradually improve your fitness without straining your body.
Incorporating strength training into your routine is recommended at least two or three times a week. This can involve using resistance bands, weights, or your own body weight to build muscle strength.
Additionally, it is important to stretch all your muscles at least twice a week, especially after exercising. Regular stretching enhances flexibility and helps prevent injuries.
Remember, finding enjoyable physical activities and maintaining consistency is key to achieving and sustaining weight loss through exercise.
