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Gradual Approach to Weight Loss :Exercise is very useful for minimizing the effects of dieting, which occur within a few weeks of starting a diet, as the body adjusts to a lower calorie-intake. Follow a gradual approach to exercise to get the most benefits with the fewest risks. Exercise is vital to minimize the effects of menopause and osteoporosis in women and middle-age spread in men.
Checking your fitness level:
It's always wise to ask a doctor for advice before starting any kind of
exercise program. Get your pulse and blood pressure checked and get a doctor's approval for the weight loss program.
Making an exercise plan:
Making an exercise plan is very important because you just can't jump out of bed one morning and start jogging your butt off. Make a realistic plan and adopt a gradual approach for e.g. two sessions in the 1st week, three sessions in the 2nd week and so on.
Choosing the exercise:
1. Walking: No expertise or equipment is required for walking and it can be done anytime. Take a 10 minutes walk two times a day. Gradually extend yourself to walk every day, walk longer, walk faster, walk and swing your arms at the same time, walk up one or two gentle slopes and walk up steeper slopes. Aim to walk briskly for 30 minutes each day.
2. Swimming: For overweight people, swimming is even better than walking. Start by going to the pool twice a week for a gentle 15 minute swim. Gradually increase the length of your swim and your work rate. Aim to increase up to about 30 minutes a day or 45 minutes twice a week.
3. Cycling or Jogging: Start with a short easy routine, about 10 to 15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate but do not ever strain yourself.
4. Aerobics: This can be great fun and many fitness centers offer a variety of classes to suit a variety of fitness levels.
5. Exercising at home: You can organize an indoor easy exercise and stretch plan routine for yourself at home. Include head and neck circles, arm swings, shoulder circles, forward stretches, side stretches, leg swings, thigh stretches, leg raising, running on the spot and dancing to music.
Remember that you should never overdo exercise. Exercise should not be a temporary fad but something that you do for life. The secret of gradual exercising is a little and often.
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