Just like food, exercise is a crucial part of our daily lives. It is true exercise helps in weight loss, but it is not the only benefit of performing exercise daily. Everyday exercise can help improve your mood, body fitness and health, reduce the risk of diseases like diabetes, chronic diseases, and increases strength, stamina, etc…
While today we are about to discuss the most common benefit of exercise, that is weight loss, we will know how many hours you need to devote to exercise for a perfect weight loss, what exercises you need to perform, and daily routine.
How much time do you need to devote while exercising daily?
As a beginner, or if you haven’t worked in a while, completing all exercises for long periods won’t be possible for you. You need to start with 2-3 sets of each exercise for the first few days and increase the number of sets in a process.
Seven everyday exercises for weight loss
- Walk
The simplest and effective exercise for anyone is walking. Start by walking daily for 30 minutes early in the morning or after having meals. While walking seems easier even for beginners, it helps to reduce fat and size of your body while giving you stamina and health and also has the power to enhance your mood.
Walking doesn’t require any equipment, which makes it even more simple to perform daily. If you cannot walk daily, walk for 30-50 minutes, at least 3 times a day.
2. Jogging and Running
Just like ads and movies, jogging and running is fun and healthy. Being the top-notch exercise for weight loss, jogging helps to reduce belly fat and strengthen your legs. Jogging helps to burn 298 calories per 30 minutes, while running helps burn approximately 372 calories per 30 minutes.
One can combine walk, running and jogging for overall body weight loss and to start with their exercise routine and include it in your everyday exercises.
3. Skipping ropes
Everyone’s childhood favourite exercise is actually effective for a great weight loss routine. With prominent muscle strength, it provides an overall package of body fitness and burns calories with improvisation in your balance and coordination skipping ropes is also a fun activity to perform. It can be a good substitute for cardio exercises if you feel lazy any day.
4. Cycling
One can perform this exercise both outdoors and indoors, with a bicycle outdoors on roads or in gyms with stationary bikes. Bicycle crunches are also a variant for cycling with no equipment, where you simply need to lie on your back on a flat surface with your knees bent and feet on ground, start bringing your knee to your chest with the opposite elbow to the same point and continue doing this for both sides alternatively for 30 seconds to 1 minute. Cycling can help you lose belly fat, improve knee strength, and also improve core strength.
5. Swimming
Although swimming isn’t an exercise for everyone, as some people are not good at swimming, it is a fun way to lose weight and maintain shape at the same time. It helps the body to improve flexibility, manage cholesterol levels and relax joint pains.
6. Push-ups and Pull-ups
Though it is difficult to find out which one is more beneficial, it is said that Push-ups will strengthen your upper body. Pull-ups will reduce your belly fat, strengthen your lower back, and will help reduce abdominal pain. Thus, both are important for everyday exercises and a complete body strength. Posture and balance also improve with push-ups, with flexibility and burnt calories.
7. Weight Training
While they make the recommendation for weight training under proper guidance and support, it is one of the most effective ways to lose weight. According to Harvard Health, it’s estimated that a 70-k person can burn roughly 112 calories per 30 minutes of weight training.
If you are a beginner, perform weight training only after consultation with your gym trainer.
Apart from daily exercises and health routine, Yoga also plays a pivotal role in managing weight. Yoga can burn calories as well as relieve stress.
The benefits of performing yoga can be,
• Increased metabolism
• Appreciable flexibility
• Improved cardio health
• Muscle-strength
• Body fitness and a healthy heart, etc.…
Eat healthy while performing these exercises to ensure fitness and nutrition, to balance a perfect body and heart.
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