It’s estimated that nearly one in two Americans tries to lose weight each year, but why is weight loss so important?
Maintaining a healthy weight is extremely important to leading a healthy and fulfilling life. Being heavier than recommended for your age group and body type can lead to obesity and related conditions. Therefore, if your weight is not within the recommended range, you should reduce it.
In addition to dieting, exercise is one of the most popular means used by people looking to lose weight. It burns calories, which is essential for weight loss. Exercise provides many benefits, such as a happier mood, stronger bones, and a lower risk of many chronic diseases.
Many physical activities can be done to maintain good health. Weight loss is essential if you have a high BMI, and exercising, walking, swimming, or yoga are great ways to maintain your weight. Read on to find out more.
Simple exercises to lose weight
Check out the following six simple exercises you can do to lose weight:
For good reason, walking is one of the best exercises for losing weight. It’s a quick and easy approach for novices to start training without feeling overwhelmed or buying equipment. Plus, it’s a low-impact workout, which means it doesn’t strain the joints.
Walking for 50 to 70 minutes three times a week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm) respectively in a 12-week trial of 20 obese women.
It’s easy to fit walking into your daily routine. Try walking on your lunch break, climbing stairs at work, or taking extra walks with your dog to increase your daily step count.
Start by walking for 30 minutes three to four times a week. As you become more physically fit, you can gradually increase the length and frequency of your walks.
2) Jogging or running
Jogging and running are great weight loss exercises. Despite their apparent similarity, jogging pace is often between 4 and 6 mph (6.4 and 9.7 km/h), while running pace is over 6 mph (9.7 km/h).
Research indicates that jogging and running can help burn visceral fat, sometimes called belly fat. This form of fat wraps around internal organs and is associated with a variety of chronic diseases, including diabetes and heart disease.
Jogging and running are great activities that can be done anywhere and fit easily into a weekly workout routine. Try jogging for 20 to 30 minutes three to four times a week to start.
If you find jogging or running outdoors hard on your joints, try running on grass. Additionally, many treadmills have built-in padding, which can be easier on your joints.
Cycling is a popular activity that improves physical fitness and helps with weight loss. Although cycling is generally an outdoor exercise, many fitness centers and gyms have stationary bikes that allow you to pedal indoors.
Not only is cycling helpful for weight loss, but studies have also shown that regular cyclists have better overall fitness, increased insulin sensitivity and a lower risk of heart disease, cancer and death than those who don’t cycle often.
Cycling is beneficial for all fitness levels, from novices to elite athletes. Plus, it’s a weightless, low-impact activity, so it won’t put a lot of stress on the joints.
Swimming is an enjoyable way to lose weight and get in shape.
The way you swim determines the number of calories burned. According to a study of competitive swimmers, breaststroke burns the most calories, followed by butterfly, backstroke and freestyle.
Swimming is a low impact activity, which makes it gentler on the joints. This makes it a great choice for people with injuries or joint issues.
Pilates is a great beginner-friendly exercise that can help with weight loss. It may not burn as many calories as cardio workouts, like running, but many find it enjoyable, which makes it easier to stick with over time.
Pilates can also ease lower back discomfort and improve strength, balance, flexibility, and endurance, aside from weight loss. If you want to give Pilates a try, try making it part of your weekly schedule. Pilates can be practiced at home or at gyms offering such classes.
Combine Pilates with a balanced diet or other forms of exercise, such as strength training or cardio, to enhance weight loss.
Yoga is a popular form of exercise and stress relief. Although not generally considered a weight loss exercise, it burns a significant number of calories and offers many other health benefits that can help with weight loss.
According to research, yoga not only burns calories but also promotes mindfulness and reduces stress.
There are yoga classes at most gyms, but you can do yoga anywhere like the comfort of your home because there are plenty of online tutorials available.
Many exercises can help with weight loss. Walking, jogging, running, cycling, swimming, yoga, and Pilates are great options for burning calories. However, you can also perform strength training and strength training as well as cardio exercises to lose weight.
Don’t forget to select an activity that you enjoy. This will increase the likelihood that you will persist long term and see results.