Exercise Options
   

Exercise is very important for weight loss and also provides significant health benefits. When exercise is mentioned, many people incorrectly think of heavy work outs, exhausting aerobics, intense jogging etc. Some say they have no time, they have past injuries which may flare up or just too tired. The good news is that effective exercise only requires a minimum of 30 - 45 minutes of moderate activity which is vigorous enough to make you break out in a light sweat and breathe more heavily.

If you have not exercised regularly for a long time, before beginning an exercise plan you should consult your doctor. Start your exercise routine slowly with the length of activity increasing as you become more confident and fitter. Start off slowly with a 10-20 minute walk for the first week and you can gradually build up the length of time to 30 minutes at a faster pace. Always warm up for 5 minutes before you begin and stretch all your muscles particularly calf and upper thigh muscles.

 
To ensure you stick to a regular exercise program draw up a plan for the week ahead. You can put the plan in a diary or have a note book that plans and records the activities for the week. Plan to do at least 30 minutes of exercise each day. You don't have to do the one exercise. The following gives examples of the variety of simple activities you can do:

. Power walking is a great exercise. You should attempt to do this 3 to 4 times a week between 30-45 minutes per walk. The other benefit is that it provides some free private time for yourself and you'll be amazed at the things you think about and the problems you resolve whilst on your walk. You can take an MP3 player with you and listen to music to make your walk even more enjoyable. Walking can take place any time during the day - before or after meals .

. Swimming - is a low impact exercise & it uses all of your body. It increases oxygenation which is also good for your heart and lungs.

. Weight training - builds muscles which indirectly helps you lose weight since every 1 pound of muscle burns up to 50 calories each day versus 1 pound of fat burns just 2 calories. Females do not need to be concerned about becoming overly muscular when weight training. In fact weight training will tone those feminine curves even more. If you include weight training in your exercise program, remember since muscle weighs heavier than fat, weight loss may not seem as pronounced yet you need to monitor your waist measurements and you'll probably find that you will fit into smaller dress sizes.

. Daily activities - you can achieve a good work out by simply placing more effort into your normal daily activities for example:

- park your car at the furthest car space from the office or mall entry,
- walk briskly while shopping in the mall and cover extra areas,
- view housework as an opportunity to help lose weight rather than a chore - you may even find    housework enjoyable now
- use the stairs rather than the elevator
- minimize time on the couch watching TV. If you want to watch TV, do something at the same time    like stretches or some hand or arm exercises with small dumb bells. Don't eat snacks while watching    TV.
- play with the kids more, drive or even better walk to the park & kick around a ball with them - don't    just watch them play

. Other sports like cycling, trekking, badminton, tennis are all good but remember if you have not played these sports before, check with your doctor before taking them up