- Exercise is very useful for minimizing the 'plateau' effect of dieting, which occurs within a few weeks of starting a diet, as the body 'adjusts' to a lower calorie-intake.
- Exercise is vital to minimize the effects of menopause & osteoporosis (women) and middle-age spread (men).
If you want to start exercising, but don't know what to do, here are some simple tips:
1. Check your fitness level
2. Make the right exercise plan
3. Types of exercise to choose
Ask your doctor's advice before starting any kind of exercise. Your doctor knows your health well and he/she will design a suitable exercise regimen specially suited for you.
Don't just jump out of bed one morning and start jogging.
- Consult your doctor
- Sit down and make a realistic plan
- Adopt a gradual approach
e.g. Week 1, two sessions. Week 2, three sessions. And so on.
- Plan to review your progress after (e.g.) one month.
Walking is great. No expertise. No equipment.
You can do it anytime and it's free!
Do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).
Take a 10 minutes walk, twice a day.
Walk every day
Walk longer
Walk faster
Walk and swing your arms at the same time
If jogging, please invest in a good pair of running shoes that offer cushioned support.
Swimming is even better than walking especially for those who are obese.
Start slow: twice a week for a light 10 - 15 minute swim. Slowly increase the duration. Gradually build up to about 30 minutes a day, or 45 minutes twice a week.
Same as for walking or swimming. Start with a short easy routine - 10-15 minutes per day and gradually work up to about 30 minutes a day.
These classes can be great fun. Dancing to the beats of great music.
Many fitness centers offer a variety of classes.
If you can't go out, if the weather is bad, have a contingency plan. Exercise at home.
- Never overdo exercise!
- Exercise should be something you do for life.
- The secret is: A little and often!
- Use your common sense and avoid trying to do too much, too soon.
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Exercise tips