Exercises?
In addition to changing your diet, you can also lose weight by increasing your physical activity. Regular exercise can help you reach your goals. To lose weight, aim to do at least 300 minutes of moderate-intensity exercise each week. Here are some exercises that can help with this.
Walking
Incorporating 30 minutes of brisk walking each day can help you burn about 150 more calories than usual. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with short stretches and progress to longer, more intense stretches.
Jump Rope
If you’re looking for an inexpensive piece of exercise equipment to take on a trip, a jump rope might be the answer. Jumping rope is a great way to burn calories quickly. In fact, it burns more calories than walking on a treadmill in the same amount of time. It also works multiple muscle groups, from your core to your upper and lower body. Skipping rope also improves coordination.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (also known as HIIT) is a type of training that alternates between intense physical activity and less intense training. It doesn’t have to be done every day, but it’s very effective for losing weight. With HIIT, you burn more calories than with regular aerobic training. An intense workout keeps your body moving and in fat-burning mode for up to 24 hours after you finish your workout.
Cycling
Cycling is another great way to lose weight, it’s a joint-friendly and adaptive exercise. Depending on your weight, speed and type of cycling, you can burn around 400-750 calories per hour while cycling.
Swimming
If you have sore knees or a sore back, it can be hard to motivate yourself to exercise. If you want to do the same, swimming is the ideal exercise. It’s easy on your joints, uses both your upper and lower body and trains your cardiovascular system at the same time. You too benefit from the resistance of the water. Swimming for 30 minutes a few times a week reduces your risk of heart disease, stroke, type 2 diabetes, and some cancers. It also lowers your bad cholesterol levels and blood pressure.
Strength Training
This type of training uses resistance to build strength and muscle. It not only helps you lose weight, but also builds muscle and helps you maintain your weight. This helps your body burn more fat. Aim to do strength training 3-5 times a week, for about an hour each time. If you strength train every other day, make sure to always take a rest day.
Pilates
Research suggests that Pilates, exercises usually performed on a mat or with a variety of equipment that emphasizes core strength, can make you stronger and help you maintain a healthy weight. The intensity of a Pilates class will vary depending on your needs. Several classes and demonstrations can be found online or at your local gym.
Jogging
Jogging is an aerobic exercise that uses oxygen, which can help you lose weight. Running also boosts your metabolism for up to 24 hours, so you can stay in fat-burning mode even after you cross the daily finish line. Regular jogging can boost your metabolism for the long term.
Yoga
This is a practice that combines physical activity with meditation. It’s also a popular way to practice mindfulness after a long day at work. But the benefits don’t stop there. Studies have shown that overweight people who do 30 minutes of yoga at least once a week lose weight and lower their BMI over time. Yoga practitioners eat more mindfully, so they’re more likely to recognize when they’re really hungry and when they’re full.
Climbing the Stairs
Another cheap and versatile exercise for losing weight is stair climbing. You can use equipment, but all you really need for this exercise is your trusty staircase. Climbing just two flights of stairs every day can help you lose six pounds in a year. It also helps to increase the amount of good cholesterol in your blood and keep your joints, muscles, and bones healthy.
Hiking
If you’re looking for a more adventurous way to lose weight, hiking might be the answer. This usually involves hiking in nature and avoiding surrounding obstacles such as tree roots and rocks. Hiking can lead to weight loss, especially if done regularly.
Note: Always consult your doctor first to see which one is best for you.
