Calorie Burn With Physical Activity For Weight Loss – And Learn How To Diet For Your Family
Calorie burn is a natural by-product of any physical activity, and physical activity is an essential part of any weight loss program. There are many ways to exercise and to incorporate movement into your daily lifestyle. Walking is perhaps the easiest and simplest way. The advantages of walking are numerous:
a. Tones muscles, strengthens bones, loosens joints, improves balance and flexibility.
b. Lowers risk of weight-related illnesses: high blood pressure, heart disease, diabetes, arthritis, some types of cancer.
c. Improves self-esteem and mood.
d. Reduces stress.
If you are not well or have symptoms which get worse with walking, check with your doctor. There may be underlying health conditions which need to be addressed whether you begin a program of exercise or not. Let’s talk about how to start a walking program.
In addition to a walking program, incorporate movements of all types into your daily lifestyle. Use the stairs when you can, bend and stretch your joints and muscles throughout the day, play with the kids and the dog, garden, mow, bike…whatever movement you perform, no matter how small, uses calories and loss of calories means loss of weight.
Inexpensive (as in ‘free’).
Available. (You can walk almost anywhere.)
Easy. (What’s hard about walking? You can do other things at the same time if you want…shop, give the kids and dogs some exercise and fresh air, enjoy beautiful scenery, check out the neighborhood, connect with neighbors…)
Healthful for your body and emotions:
Decide when you are going to walk and try to stick to that time as closely as possible. Aim to walk at least three times per week. Once you develop a habit of walking you will begin to look forward to it.
Wear shoes that provide proper support and cushioning. If you can afford “better” shoes, go to a sports store and ask for help in your selection.
Wear loose, non-restrictive clothing when you walk. If the weather is cool, start out with a removable sweater. You will warm up within a short distance.
Start gradually so as to avoid stiff and sore muscles the next day.
If you are not accustomed to any kind of exercise, start with five minutes at a time. Build up to 150 minutes each week. (For example, that could be 30 minutes five days of the week.)
Begin with gentle stretching exercises. Bend your body and your legs until you feel a mild stretch in your muscles. Hold the stretch for ten seconds and repeat twice.
Drink a glass of water before you start walking. Sip from a water bottle frequently throughout your walk. Drink another glass of water when you get home.
Walk with your shoulders back and your chin up. Swing your arms as you walk.