Without exercise and stretching, muscles go soft and flaccid and body weight goes up. According to "The New York Times," nearly 34 percent of adults are obese, so exercising is more important than ever. Fortunately there are a number of tips available for how to stretch and exercise to maintain a healthy weight.
Push-Up
A push-up is a good all-over exercise, working your arms, chest, shoulders, abdominals and thighs. To do this exercise, kneel on the floor with your feet together behind you. Bend forward, placing your palms shoulder width-apart and your weight shifted forward so your shoulders are positioned directly over your hands. Extend your legs out fully--alternatively do this exercise on your knees--lowering your chest to the floor until your chest almost touches the floor. Tighten your inner thighs and stomach muscles and straighten your arms until you are in your starting position. Do as many repetitions as you can with good form.
Side Lunge
This exercise will work out your abdominals, thighs and butt. Place your feet hip-width apart, tightening your abdominal muscles to have better balance. Lift your chest up and position your weight evenly in your heels. Step to the right until your right foot is positioned a little wider than shoulder-width. Sink down, pushing your hips back until you are in a squatting position. Keep your knees aligned over the second toe. With your weight placed on your heels, exhale and push off with the right leg and return to your starting position. Repeat with the left leg. Perform three sets of 6 to 12 reps, resting for 45 to 60 seconds in between each set. Count right foot/left foot as one repetition.
Dumbbell Front Squat
Hold a 5- to 10-lb. dumbbell in each hand and stand with your feet placed about hip-width apart. Clench your abdominal muscles and curl the dumbbells up until they are positioned in front of your shoulders, palms facing in. Place your weight in your heels, hold your chest up, and begin to lower your body, pressing your hips back until you are in a squat position. Keeping your weight in your heels, exhale and push up until you reach the starting position. You should do two to three sets of 6 to 12 repetitions. Rest for about 60 to 90 seconds between sets.
Stretching
According to the President's Council on Physical Fitness and Sports, you should perform at least 10 to 12 minutes of stretching exercises daily. Stretching should be performed slowly, without a bouncing motion, and can be done after a warm-up or during a cool-down. Yoga and Pilates are both excellent ways to stretch, improving flexibility, strength and muscle tone. In fact, more than 11 million Americans now practice yoga, according to the American Council on Exercise.
Aerobic Exercise
Aerobic exercise burns body fat. The President's Council on Physical Fitness and Sports recommends that you have at least three 20-minute bouts of aerobic activity each week. Walking one mile a day for 30 days, for example, will burn 3,500 calories (the amount of calories in 1 lb.), helping eliminate bad fats from your body. Aerobic exercises include walking, jogging, swimming, kickboxing and cycling.
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