Exercise and Weight Loss

Exercise helps to lose weight. It’s a fact: You have to burn more calories than you eat and drink to lose weight. Reducing calorie intake in the diet is really important for weight loss.

Exercise pays off in the long run by keeping those pounds off. Research shows that regular physical activity will increase your chances of maintaining weight loss.

How Much Exercise Should I Do?

Regular exercise consumes a lot of energy, burns fat, and has the effect of losing weight. Start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.

Step by step. Step by step will make your exercise safer. If you have very little activity in your daily routine, be sure to exercise in moderation at the beginning. Do not overestimate your amount of exercise, and gradually increase your amount of exercise step by step. It is important to do a warm-up exercise before exercising to avoid cramps caused by exercise.

Breathe correctly. Pay attention to breathing during exercise. Especially during running, breathing should have a certain rhythm. When breathing through both the nose and mouth simultaneously, the mouth does not need to be too wide open. The tongue can be rolled up to extend the time the air is in the mouth and reduce the irritation of cold air to the respiratory tract. Every breath should pay attention to exhaling as much gas as possible from the lungs to increase effective ventilation.

What Kind of Exercise Should I Do?

You can do a lot of exercise to achieve weight loss effect and makes your heart and lungs work harder, such as walking, biking, jogging, swimming, fitness classes, or cross-country skiing.

Besides, mowing your lawn, going out dancing, playing with your kids — it all counts, if it revs your heart and make you more healthy.

For some elderly people or those with certain physical illnesses, it is necessary to consult a doctor to pay attention to which exercises to avoid.

Slowly Walking and swimming are good choice for most people. Work at a slow, comfortable pace so you start to get fit without straining your body.

Besides the usual exercise at least two or three times a week, You can use resistance bands, weights, or your own body weight.

Finally don’t forget to stretch all your muscles at least twice a week after exercise. That helps keep you flexible and prevent injury.