Exercise, The Key To Weight Loss Success

Exercise, The Real Weight Loss Secret

Exercise and keep off the weight that you’ve lost. Exercise (walk, aerobics, weight training or any other fitness routine) is the secret of weight loss success.

Do I Need To See My Doctor Before I Start Exercising?

• Has your doctor ever told you that you have heart trouble?
• When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
• Do you often feel faint or have dizzy spells?
• Do you feel extremely breathless after you have been physically active?
• Has your doctor told you that you have high blood pressure?
• Has your doctor told you that you have bone or joint problems, like arthritis, that could get worse if you exercise?
• Are you over 50 years old and not used to exercise?
• Have you not been active for years?
• Are you changing from moderate to a more intense workouts?

If you answered yes to any of these questions, you should check with your Doctor before starting a walking program or other form of exercise.

Where To Exercise

Home is a good place to start but, health clubs and recreation centers may offer more workout variety. Afraid to mix in with other people? Remember, you have a right to be healthy and active.

Some questions to ask when choosing a health club or fitness center.

• Can the treadmills or benches support people who are large?
• Does the fitness staff know how to work with people who are overweight or obese?
• Can I take time to see how I like the center before I sign up?
• Is the aim to have fun and get healthy-not to lose weight?

Exercise Types: Weight-bearing And Non-weight-bearing

Weight-bearing exercises, like walking, bowling, and golfing involve lifting or pushing your own body weight.

Non-weight-bearing exercises, like swimming, put less stress on your joints because you don’t have to lift or push your own weight. So, if your feet or joints hurt when you stand, non-weight-bearing activities may be the best way to start.

Getting Started

Exercise or physical activity doesn’t have to be hard or boring to be good for you. Start slowly. Your body needs time to get used to your new activity level. Warm up. Warming up gets your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. You should spend a few minutes warming up for any activity - even walking.

Fit Exercise Into Your Daily Life

Plan so you exercise at times that work best for you. Get a family member or friend to be exercise with you. It's easier for two people to stay on a routine than one.

Set Goals And Track Progress

Set short-term and long-term goals. A short-term goal may be to walk five minutes at least three days for one week. A long-term goal may be to walk 30 minutes most days of the week by the end of six months.

Putting "steps" into your daily activities? Measure the steps you take each day using a pedometer like the Walkmaster® and set a goal of 10,000 steps per day (see the 10,000 step program for tips on adding steps to each day). It isn't hard - you're already making 2-3,000/day now!

Keep a journal of your activity. You may not feel like you are making progress but when you look back at where you started, you will be pleasantly surprised!