Wellness and weight loss go hand in hand, according to research published by Walter Willett of the Harvard School of Public Health in his landmark book "Eat, Drink and Be Healthy." According to Willett, your risk for many life-threatening conditions, including cancer, heart disease and diabetes, goes down in direct proportion to how close you are to a healthy weight. Discuss your weight and any weight-loss exercise program with your doctor.
Walking
A brisk daily walk is such a good weight-loss and wellness tool that "You: The Owner's Manual" author Dr. Mehmet Oz recommends it for everybody with legs. Walking burns enough calories to help you lose weight, while remaining low-impact enough that you can keep doing it even as you get older. In his book "Last Child in the Woods," Richard Louv suggests that walking outdoors can improve your mental wellness, too --- possibly as much as a mild to moderate dose of antidepressants.
Tai Chi
Tai chi is an exercise system from China that uses slow repetition of basic martial arts moves to improve your balance, breathing and body strength. Practicing tai chi burns about as many calories as walking, and is so low-impact that physical therapists often recommend it for people recovering from joint injuries. You can find tai chi classes in most health clubs and community centers, and in many martial arts studios.
Yoga
Like tai chi, yoga is an ancient system of exercise. Originally from India, it is so old that it's mentioned in the Bhagavad Gita, a sacred Hindu text. A session of yoga runs you through a series of postures that use your body weight to develop balance, flexibility and strength. Some yoga postures are impressively, and intimidatingly, rigorous. However, many more are the kind of low-impact work that burns calories for weight loss while keeping even casual athletes coming back time after time.
Strength Training
A session of basic strength training will burn calories while building up the muscles responsible for long-term wellness. According to Dr. Miriam Nelson in "Strong Women Stay Young," this is particularly important for the well-being of seniors. Dedicated strength training maintains tone in the muscles surrounding your joints, keeping you mobile for weight loss far into your later years. Some examples of strength training include working with free weights, calisthenics and water aerobics.
References
- "Eat, Drink and Be Healthy;" Walter Willett, et. al; 2004
- "You: The Owner's Manual"; Dr. Mehmet Oz, et. al.; 2006
- "Last Child in the Woods"; Richard Louv; 2008
- "Strong Women Stay Young;" Dr. Miriam Nelson; 2004
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