It's nothing new, but EXERCISE is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week.
The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many benefits that any amount is better than none.
Here are some tips that will help you start and stick with an exercise program:
- Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
- Get a partner. Exercising with someone else can make it more fun.
- Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like chopping wood.
- Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
- Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise.
- Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.
- Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.
No comments:
Post a Comment