Dr@kumar
Easily correct exercise starting method.
First of all, follow the old saw regarding consulting your doctor. Don't think you can just start running around the block. This is why the medical profession exists, to advise you and protect you. Your doctor will recommend specific types of exercise based on your individual lifestyle, personal health needs, and concerns. But you don't have to make it completely clinical when you start an exercise program.
Most importantly, you need to choose something that you are going to stick with. What do you like in sport? If you are people-oriented, you should consider joining a team sports program in your area created for adult participation. You can research a local softball league, take a beginner's aerobics class at a fitness center, or regularly play games of basketball at a gym with your friends. And then there's golf, the perennial favorite for people who want fun and interesting light workouts. All you have to do is motivate yourself and maybe some friends to get started. Or if you're a loner, you can indulge in a personalized sport like cycle touring, which can also be done in small groups, or swim laps in your community pool.
But be realistic and work with your doctor. You want to aim for something fun that you commit to doing on a regular basis. If it's something you hate, like running a track, climbing stairs, or using what you think is boring exercise equipment, forget it! Don't spend all of your money on something you can't keep doing because you feel guilty or think you need to punish yourself by exercising. Make sure you like what you are going to do before you start. Just taking a walk around the block is a very inexpensive and potentially fun way to transition from a sedentary state to a new level of much better health and fitness. You should start with something easy and simple if you haven't exercised in decades, and you should gradually increase your activity level as you feel comfortable. Travel in inches, not miles.
Finally, you can try to exercise every day, from twenty minutes to a full hour. But especially at the beginning - and this can take several months - do not force yourself too much. Don't do your best and get frustrated that you can't continue. You don't have to be a varsity athlete, and you can seriously injure your heart by pushing too hard or by doing too much. Remember, you are doing this for fun, for health reasons, and to feel good about yourself. Don't try to become an “athlete” unless you think you'll want to commit to a much more rigorous schedule. Later!
Easy exercise comes - naturally
Americans tend to view exercise as a duty rather than part of their culture or "way of life." But it's a real lifestyle preference. All over the world, many forms of regular exercise are taking hold of the general population. Take the example of walking. In Europe, people flock to their well-maintained public hiking trails, and there are several evenly distributed across the United States. Moderate type walking is called Volkssport in Europe, and it has been around for many centuries.
Easy exercise, such as walking, continues to prevent heart disease, osteoporosis, high cholesterol, and many types of cancer, as well as take care of most of your belly fat. It doesn't sound much, but it will really tighten your whole body. Your legs will benefit in particular, and your buns will automatically firm up as you walk around. Not to mention, the worst investment you have to make is a comfortable and sturdy pair of shoes, preferably leather or canvas with rubber soles. You might think of yoga as an uncomfortable form of self-punishment and oriental mysticism, but it isn't. Yoga is great for toning your body because it is extremely gentle when done correctly. It combines traditional breathing and relaxation techniques with simple stretching. It is good to use yoga during a weight loss program when you are sedentary because it is very gentle on your body, you don't have to repeat the same exercises every day and it takes a minimum of time. Yoga can be used in conjunction with a more rigorous exercise program to help you maintain your overall fitness. “Yoga doesn't take over your life, it makes it better,” says Alice Cristensen, Founder and Executive Director of the American Yoga Association.
Continue your program - Goals and motivation !
Okay, you've started, but what does all of this have to do with monitoring your weight? To meet this initial goal, you must also meet this commitment to lose enough pounds to be a healthy, happy, and physically fit person.
First of all, you need to determine exactly what you hope to accomplish. Are you in search of optimal health or do you really want to improve yourself with tight clothes? Either way, you'll need to set goals for yourself and try to achieve them as you go. This allows you to be clear on what you are aiming for and to visualize yourself at your ideal weight several times a day. This image imprints itself on your subconscious and internally motivates you to continue your program with the tenacity and motivation of a Bulldog. You want that; no matter what, you don't want to stress yourself out and quit smoking. Try looking at old photos of yourself at your ideal weight and realistically imagine what you will look like when you get back. Don't expect the fountain of youth, but you would be shocked at how close you can get to your mental image and how great you will feel when you move your body, eat less generously, and be fit and not. . large.
You should also remember to keep it simple when losing weight. In most cases, burning more calories than you eat is the main concern. You need to burn around 3,500 calories to lose a pound of fatty tissue. The weight of the water doesn't matter, and that's what a lot of people lose early on. Also, the important thing about exercising is that you can eat almost normally while losing weight at a healthy and reasonable rate. If you don't exercise and try to lose weight, you will be tempted to go on a starvation diet. It has been shown that you lose lean muscle mass instead of fat in most cases, and even if you lose a few pounds, they could be the worst. If you are unfit while you are losing weight, there is a good chance that you will be physically fatigued, sleep less, become overly emotional, get stressed, and become extremely irritable. It's just not healthy to do it this way, so you need at least a moderate exercise program.
Try to keep a journal of your progress each day and refer to it when you want to know where you are. You can also use it to gauge your progress and determine if you are losing weight at a reasonable rate. Congratulate yourself whenever you ate the right thing, stuck to your walking schedule, or didn't give in to temptation that day by jotting down a quick note about it. Read the journal for inspiration in what you are doing whenever you feel the need to let go.
Remember to share your successes or failures with your friends and family. Let them know how proud you are of the new lifestyle choices you are making and share their excitement. They want you to be healthy and alive, and so do you. But some of them may fear that you are starving yourself or being in a state of denial. Reassure them and carefully go through your healthy eating and exercise programs, always knowing that this is exactly what you need to do to look better, feel stronger, and live longer.
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