What Type of Exercise is Best for Weight Loss?
One healthy and historical way to lose weight is by regular exercise. Just changing dietary habits is not sufficient. One should also step up their exercise routine. Making exercise a part of your life will go a long way in achieving your fitness goals. On average, one should aim to do at least 300 minutes of moderately intense activity each week. Let’s look at some of the exercises that can help you on this journey. You must consult with your doctor before embarking on any exercise regime. Each body responds differently to different exercise regimes. Based on your health profile and medical history, your doctor will suggest the best form of exercise for you. If you have undergone weight loss surgery, make sure that you are exercising under your surgeon’s guidance.
Brisk walking for 30 minutes a day burns about 150 more calories than you usually do each day. To burn more calories, one must walk faster and longer distances. Walking is the best option for those who are just starting to exercise. Following are some of the best practices to make your walk enjoyable:
- Find fellow walkers and join them.
- Try walking in nature, be it a park, beach, or even your terrace.
- It’s a great time to listen to your favourite podcast, music, or motivational talk.
- Invest in good walking shoes and if the weather is chill, wear warm clothes.
- Keep a walking journal to keep you motivated on how far you have come in your “journey”.
Jumping rope is the cheapest piece of exercise, and another best part is you can fit it in your pocket and carry it with you wherever you go. It is a high-calorie-burning exercise. Jumping rope burns more calories than walking on a treadmill simultaneously. This workout is excellent for your core, upper and lower body. Hence, it is a perfect whole-body workout. There are various ways to try jumping rope. One can try with both legs simultaneously or with single-leg one after the other etc. Keep it fun so that you are not getting bored.
HIIT – High-intensity interval training
HIIT is one of the most popular forms of exercise, which oscillates between intense physical activity and less-intense exercise. It is not for everyday practice, but it’s very effective for weight loss. During HIIT, the energy from the body’s fat is used up instead of the carbs(carbs are the primary energy source in the body). Therefore, HIIT is next-level cardio and burns more calories than cardio. HIIT is also advantageous since it keeps the body in an operational and fat-burning mode even after the workout for up to 24 hours.
Cycling is known as a low-impact, adaptable exercise. One hour of cycling can burn up to 400-750 calories depending on your weight, speed of cycling, and the type of cycling. Cycling is a great outdoor activity too. One can engage the whole family in it and make it a fun time whilst losing weight. If you cannot go outside, you can get a good exercise bi-cycle and practice at home. Join a SPIN class with a good trainer, and you will have fellow fitness enthusiasts as a company.
The high-intensity and cardio can be challenging for those with workouts, or cardio can be hard on your knees and back. If you’re that person, choose swimming accessible on the joints, and you’ll get both upper and lower body workouts. Swimming is an ideal exercise, and you’ll also get a good cardio workout without hurting your back or the knees. The resistance of water benefits you since you are swimming against it. So you’ll reap the benefits from the resistance of the water, too. A 30-minute swim a few times a week reduces the risk of heart disease, stroke, type 2 diabetes, and some cancers. There’s more good news, your bad cholesterol and blood pressure also come down.
Various resistance-based equipment is used to build strength and muscle. It helps build muscle, keeps the weight off, and helps the body burn more fat. One hour of practice 3-5 times a week delivers excellent results. Remember to rest a day between every two days of strength training.
Yoga is a unique exercise since it is a holistic exercise for both mind and body. It offers physical as well as emotional benefits. A typical yoga session consists of physical postures called asanas, breathing techniques called pranayama followed by meditation. These 3, when done together, work wonders for body, mind, and soul. It puts you in a good mood after practice; hence, practitioners prefer to do it every day. It also gives a better sense of hunger. Untimely food cravings are reduced, and the practitioner becomes more disciplined in their lifestyle. Sleep is improved, which is one of the requirements for weight management.
Pilates is done on a mat or with various tools, and they work on your core strength. Pilates is performed at different intensities, depending on your needs.
Jogging is an aerobic exercise, and it helps lose weight by increasing your body’s metabolism.
Stair climbing is a low-cost and versatile exercise for weight loss since all you need is a trusty set of stairs. It collects good cholesterol and helps keep your joints, muscles, and bones healthy. The best way to practice stair climbing is to avoid elevators and escalators as much as possible and take the stairs. Stairs are standard everywhere nowadays, whether in the office or at home. So you don’t have to spare any additional time for this. It gets done as part of your regular day.
If you are the adventurous type, you can go trekking and hiking. There are a lot of trekking and hiking groups that organise adventure activities. This is a great way to bond with nature and make new friends.
Dr. V.Pareek is one of the Best Bariatric Surgeon in Hyderabad and has a comprehensive team of specialists. They will analyze your health profile and suggest the best suitable for your needs and body type. So contact us at +91 91-777-77715 and get the correct advice regarding exercise to lose weight.