According to the Mayo Clinic, an effective weight-loss program requires the combination of a healthy diet and regular exercise. In simple terms, you lose weight only when you burn more calories than you consume. You burn the most calories through vigorous exercise, like running and playing tennis, but these activities aren't for everyone. Gentle exercise can help you with weight loss when your options for physical activity are limited.
Walking
Walking is a simple and natural form of exercise that can help you with weight management. This gentle exercise has other benefits as well, including helping you to control cholesterol and blood pressure levels, improving your mood and keeping you strong. Choose comfortable walking shoes and wear loose-fitting clothing in layers, so you can adjust for weather conditions.
Look at the Mayo Clinic's guidelines for proper walking techniques to get the most from your walks and avoid injury (see Resources). When you're ready to start, take about five minutes to warm up slowly and do a stretching routine that loosens your muscles. Increase the length of your walks over time until you are able to walk at least 30 minutes a day.
Tai Chi
Tai Chi, which is sometimes called tai chi chuan, is a self-paced system of exercise and stretching. The graceful, flowing nature of the movements promotes stress reduction, but because one movement flows into the next without stopping, this activity is also a good option for weight loss.
A person who weighs 160 pounds and burns about 183 calories walking at a pace of two miles an hour, for example, burns about 292 calories doing tai chi for an hour. Tai chi is safe and suitable for most people, but you may want to consult your doctor before giving it a try. Books and videos are available to teach you the basics, but a qualified instructor will add specific directions that take your individual needs into account and give you a deeper understanding of the practice.
Yoga
Yoga is another system of exercise that is recommended for stress reduction. The goal of yoga is to achieve a balance between the body and the mind resulting in a sense of peace. You reach the balance by learning specific postures and breathing techniques. The postures are intended to help you develop strength and flexibility. Because they vary widely in difficulty and the amount of exertion required, these exercises may be adapted for almost any physical condition. The breathing exercises help you focus your energy, increasing awareness of your body and mind.
In addition to stress management, yoga may help with management of chronic health conditions and weight loss. In addition to the calories you burn during the physical exercises, yoga may help you make lifestyle changes you need for successful weight loss.
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