6 Simple Weight Loss and Exercise Tips

6 Simple Weight Loss and Exercise Tips

6 Simple Weight Loss and Exercise Tips

 It is well known that regular exercise can prevent certain diseases, eliminate or reduce your medication usage (antihypertensives and lipids). Insulin and anti hypoglycemics can also be reduced via medical close monitoring, however it is well documented that exercise along with nutritious eating can reduce your risk of chronic diseases and an early death. 
In this blog we provide 6 simple steps for your success in exercise. Remember you are not alone and please know that it takes time to change ones behaviour. Keep trying and never give up! 

 

 Chronic Diseases and Early Death

If more people met the recommended guidelines for physical activity they could reduce their risk of:

• Dementia by up to 30 per cent

• Cardiovascular disease by up to 35 per cent

• Type 2 Diabetes by up to 40 per cent

• Colon cancer by 30 per cent

• Breast cancer by 20 per cent

 

Your 6 Simple Steps

  1. Find your reason – I need to lose weight - I’m obese and at a high risk of chronic diseases - I want to live longer. It might be to help you overcome depression and get your life back on track, to gain more energy for your kids or to improve your general health for a longer life.
  2.  Start small – Start with 10 minutes of exercise 2 days per week. After 2 to 4 weeks, increase your exercise to 15 minutes.  There is a link below to burn the fat, feed the muscle that provides everything you need to know about nutrition and exercise. 
  3. Make it part of your routine – the more decisions you have to make about when to exercise, the closer you’ll come to deciding not to. Don’t use excuses. Allow 20 minutes to spend time on yourself, you deserve it. Exercise first thing in the morning, if possible. Get it done, and move on with your day.
  4. Do something you enjoy – find an activity you enjoy and you’re more likely to keep doing it. Join a club or gym. If your on a tight budget or like to exercise at home, then utilise the web or your community to find free exercise routines. 
  5. Set goals and monitor progress – it’s very rewarding to track your progress towards a specific goal. Draw up a tracking fitness journal or obtain a free app to monitor and reflect your progress. Also important is to record how your feeling and any distractions that interfered with your goals.
  6. Make a commitment to yourself - write yourself notes and recite your goals and tell yourself how well you will feel, how you want to look, and what you will achieve. Who in fitness do you admire? Reach out for support and guidance. 

 

http://www.burnthefatinnercircle.com/index.cfm? affID=Reviv%5FWear">Burn The Fat Inner Circle 

Know What to Wear Loose-fitting clothing such as t-shirts, shorts and sweatpants are ideal for walking, kick boxing and pylometric training.  If you plan on sweating, such as high intensity training or weight lifting, then you will need form-fitting, perspiration-wicking attire will keep you dry and is less likely to get caught on the equipment’s moving parts. 

Exercise Programs That Benefits Chronic Conditions

  • For people with mild to moderate Parkinson’s Disease, targeted exercises can address specific symptoms for example: aerobic exercise improves fitness, walking exercises assist in gait, resistance training strengthens muscles. One study showed that twice-a-week tango dancing classes helped people with PD improve motor symptoms, balance and walking speed.

 

 

 

https://www.arthritis.org/living-with-arthritis/exercise/how-to/starting-exercise-program.php
https://www.heartfoundation.org.au/news/preventing-chronic-diseases-through-physical-activity
Leask, H 2019. Exercise is cancer medicine, says Global Coalition. Ca Cancer J Clinical Oct 16. https://www.medscape.com/viewarticle/919942
https://www.parkinson.org/Understanding-Parkinsons/Treatment/Exercise/Neuroprotective-Benefits-of-Exercis
Featured image photo by Tim Savage.

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