We all are aware that one should follow a balanced diet and an exercise regimen to lose weight. However, do you know how much exercise should you actually do to lose weight?
The amount of exercise in fact, should depend on the reasons for working out and how quickly you want to lose it. There could be various reasons for losing weight – health, appearance, or competition. Also, the amount of exercise should depend on your endurance levels or individual capacity, preferences, schedule, and facilities available.
Exercising for Maximum Health Benefits
It is said time and again that if you want to stay fit, healthy and look young, there’s no better way out than exercise. Performing daily workout can help boost your immune system, make you feel more vigor and aid weight loss. It also keeps your hormone levels balanced, bones strong and heart healthy.
However, one should not over-exert oneself as it can disrupt your hormonal balance and can have negative effects on your body. Doctors prescribe working out for at least 50 minutes daily to lose a substantial amount of weight. You can perform a mix of activities like running, walking, sports play and formal workouts to improve your metabolism, and your health.
Also, as the person grows older – 60 years and above, he/she should focus on performing a range of activities like yoga, climbing stairs, walking and other moderate exercises. It will keep the individual healthy, help maintain his posture and balance, and prevent him from succumbing to other major health problems.
Exercising for Boosting Appearance
If you want to lose weight to look good, then you can achieve the desired results with moderate exercises. Make it a point to work out for at least 1 hour daily to shed body fat. Also, try to perform a combination of strength training and calisthenics to tone and firm up your muscles. If you cannot exercise for 1 hour at a stretch, then break it into small chunks. Other activities like climbing stairs and walking for leisure or transportation will also aid trigger calories to burn.
Exercising for Competitive Sports
This is true, particularly in the case of athletes. They need to exercise well to stay fit and perform better in their respective sports. Instead of opting for strenuous exercise, one can benefit from stretching, strength training, interval training and speed drills. One can build their way starting from 1 hour of exercise daily to 2 hour daily for 5 or 6 days a week.
However, those suffering from high blood pressure, diabetes, cholesterol, or obesity should get a medical clearance before initiating an exercise regimen. Aerobic fitness is demanding and, hence it is important for you to listen and react to your body’s signals.
Regardless of what your objectives for exercising are, it is essential to just make a move and start exercising. For some, working out could mean making a trip to the gym, walk or jog outdoors while for a few others it could mean doing a yoga or stretching before the bedtime.
However, don’t let your exercise regimen hit a plateau or add to your stress levels. After all, a renowned Irish writer and politician, Sir Richard Steele has rightly said ‘Reading is to the mind what exercise is to the body”.