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Dr. Andrew Rynne
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Article Home Diet and Fitness Exercises to lose weight

Exercises to lose weight

Exercises are very important for weight loss. It improves body metabolism, improves blood circulation.

Simple exercises for weight loss are

Walking: It is easiest and the most effective exercises for overweight individuals. Do walking in the morning as well as in the evening. Walking for 40 minutes 4 times a week can improve the health and help to lose weight.

Benefits of walking:

  • It improves body metabolism.
  • Every muscle of the body moves while walking and it improves the blood circulation.
  • It is the natural way to loose weight and you need not have to pay to walk.
  • It refreshes you.



Exercises to lose weight

  • Swimming: The best way to swimming is to start real slow. 20 t0 25 minutes for 3 days a week is helpful.
  • Water aerobics.
  • Dancing: It is very good for weight lose.
  • Cycling: Ride a bicycle for 70 minutes.
  • Jogging.
  • Climbing the stairs.
  • Ball exercises.
  • Play soccer for 90minutes.
  • Work for 2 hours in the garden.
  • Yoga: It is the gentle way to stretch and tone the body.



Exercises to lose weight

Breathing exercises for weight loss:

Breathing increases the rate of metabolism and helps to lose weight and oxygen plays an important role in burning fats.

The breathing exercises can be performed either sitting or laying on the floor. It is recommended to perform breathing exercises by sitting in a comfortable position with erected spine. To start with perform for at least five minutes and increase slowly.

Precautions while doing breathing exercises

  • The exercise must be started in slow rate in the beginning and deep breath should not be taken for longer period.
  • Perform exercise at a good hygienic place. It will ensure full intake of oxygen in the body.
  • Inclusion of diet and other exercise programs along with these exercises can increase the benefit.
  • Exercise equipments like walkers, joggers are also used foe weight loss.

Must read Weight Loss Principles

  • Excessive Weight is a lifestyle issue and unfortunately there is no quick fix.
  • Goal for a healthy weight loss of 1-2 lbs per week. Beginners can aim for up to 2 lbs of weight loss in initial weeks but after 6-8 weeks, make a goal to lose at least 1 lb of weight every week. Do NOT try to lose more weight by severe caloric restriction as this weakens the immune system. A Healthy weight loss plan is supposed to boost your Immune system and not suppress it.
  • Small changes in Dietary Habits and proper exercise is the best way to lose fat and keep it off permanently.
  • Dieting by severely restricting calories is the worst way to lose weight. It doesn't work and may in cases they trigger rebound weight gain by depressing metabolic rate and loses muscle as well.
  • Skipping meals is a sure way to fatten yourself. 
  • Thinking Thin is the only proven way to lose weight and keep it off permanently. 
  • Patience and Persistence is the way to go. Small goals worked on are better than great ones planned.

Best Weight Loss Exercises

  • Cardio performed in Conjunction with Weight Training are the best Weight Loss Exercises there is.
  • If you want to lose weight faster than Treadmill is your best friend.