Beginning an exercise routine can seem like a huge task. But you already burn a fair number of calories throughout the day and increasing your exercise activities can be simple and effective. To lose weight easily, start your exercise routine slowly, choose activities you love and be creative when you think about exercise.
Start Slowly
Any change in exercise routine should begin slowly, according to the President's Council on Physical Fitness and Sports. A slow start will help ensure you don't pull muscles, suffer from heat exhaustion or simply burn out from trying to do too much exercise at once. Starting slowly will also let you experiment with different exercises until you find the kind that you enjoy.
The Centers for Disease Control and Prevention recommends that to maintain weight, healthy adults exercise on a moderately intensive basis for at least two hours and 30 minutes each week, which is five half hour exercise sessions spread throughout the week. You'll need to exercise longer to lose weight, unless you reduce the calories you eat. Obtaining these numbers should be your medium- to long-term goal. When you begin exercising, start with shorter durations. For example, walk for 15 minutes at a brisk pace, and as you become comfortable with that duration and intensity, extend your exercise period and intensity.
Choose Fun Activities
You don't have to join a gym to lose weight. The easiest way to exercise is to choose an activity that you enjoy, then forget that you're exercising. If you love golf, walk the course instead of riding a golf cart. Taking your dog for a walk to the park and throwing a ball with him gives you aerobic exercise and also stretches your body through bending and throwing motions. Join a cycling club or the neighborhood swimming pool if you struggle with joint pain.
Be Creative
Keep in mind that every movement you make burns calories. According to the CDC, even activities like playing with your children or grandchildren, washing the car, cleaning the house or working in the garden can help you lose weight. It can be difficult to make time to exercise, so make every activity count. Take advantage of a shopping trip and park farther away from the store than usual, giving yourself an extra few minutes of walking. Take the stairs up or down at work to burn extra calories. Start with one flight at a time, and gradually increase the number of flights you can climb or descend. When your child or grandchild asks to be carried, pick her up and walk for a while, knowing that this effort is contributing toward your weight loss goal.
The U.S. Department of Health and Human Services notes that the benefits of exercise, including weight loss and improved health, increase as the exercise you perform increases in duration and intensity, so keep your eyes open for every chance to exercise.
References
- The President's Council on Physical Fitness and Sports: Exercise-The Key to the Good Life
- Centers for Disease Control and Prevention: The Benefits of Physical Activity
- Centers for Disease Control and Prevention: General Physical Activities Defined by Level of Intensity
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans
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