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If you want to lose weight, the ideal plan would be to eat a little less of everything and move more. For
the “moving more” part of the equation, your exercise routine should include aerobic, muscle toning, and flexibility exercises. Thirty minutes
of a moderate cardiovascular or aerobic exercise 5 to 7 days a week is a good start. If weight-loss is your main objective, increase the time to 40
or 50 minutes.
You can walk, bike, use an elliptical walker, swim, dance, etc., to get a good workout. It should be with enough intensity that you are breathing
deeply but not so winded that you can’t carry on a conversation.
Never use hand or ankle weights because your knees and hips will pay the price. Any aerobic exercise that includes arm action helps to increase
the heart rate more quickly.
It’s also a good idea to include some muscle toning and flexibility exercises in your routine. Lift light weights or use a machine to
strengthen muscles 10-15 minutes, 3 times a week. As it becomes easier, increase the “reps”.
To improve flexibility, try stretching exercises or yoga for 10-15 minutes, 3 or 4 days a week. The more flexible your joints are, the easier it
is to move and, therefore, exercise.
Exercising has other benefits besides weight loss. It lowers blood sugar and blood pressure, improves cardiac health, and it makes you feel
better. When you exercise, your body secretes endorphins which are chemicals that elevate mood.
Before starting any exercise program, it’s a good idea to clear it with your doctor.
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A good laugh is good medicine....
"It is well documented that for every minute you exercise, you add one minute to your life. This enables you at 85 years old to enjoy
an additional 5 months or 200 Jeopardy reruns."
"I joined a health club last year, spent about $400. I haven't lost a pound - apparently you have to go there."
"I have to exercise early in the morning before my brain figures out what I'm doing."
"If you are going to try cross-country skiing, start with a small country."
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