In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic disease.
You should always be aware of your body, including your weight. Diet is another element that cannot be taken for granted; after all, they say diet makes up for more than 70% of weight-loss results, while exercise accounts for the rest.
Did you know that if you include 30 minutes of brisk walking in your daily routine, you can burn about 150 calories a day? When you want to lose weight, walking does not cross many people’s minds.
Well, it certainly should. Walking is the easiest and, of course, low-intensity exercise for weight loss. If you are a beginner, start walking 2 to 3 days a week for at least 20 minutes.
Then gradually increase the frequency and duration of your walks until you are walking 30 to 60 minutes a day and six times a week. But remember you should get a good pair of walking shoes before you start walking for exercise.
This is an easy home exercises to lose weight.
However, yoga alone is not considered a great workout for weight loss.
But it can help in you lose weight because it keeps your body flexible and healthy for your other, more intense workouts (like that boot camp class). But that’s not all. Yoga teaches you balance and stability, which promotes functional strength, and it helps our mental health.
You should try to do yoga at least once a week. And if you can’t make it to the studio, there are plenty of flows you can do at home.
Swimming is a simple exercise lose weight.
If you can’t stand the idea of running, or just want to exercise without hitting your joints too much, do a few laps in the pool. It is a low impact exercise that will work on all your major muscle groups.
It is also great for your breathing. As with most exercises, it helps to develop confidence.
Stay in the water for as long as possible and keep upright in the deep end
and use your arms and legs to stay afloat. Then rest for two minutes. Now, swim 100 meters, try to do these 10 times resting for a minute between series. When you leave the pool, you will feel like your muscles have been well exercised.
Jump the rope.
I am sure we all remember the good times of physical education class, when you learned to swing a jump rope. The jump rope is economical, portable and fits in the smallest of bags. And can be used anywhere. After a few minutes, you will feel your heart beating faster. It is the best cardio exercise to lose weight.
Try out this quick routine.
1. Start your warm up with 3-minutes of skipping with the rope.
2. Make 100 traditional skipping jumps. Both feet get up from the floor at the same time and there are no additional jumps in the middle.
3. When finished, perform 100 runs of skipping rope immediately. Think about skipping the rope regularly, but at an even faster rate.
4. Take a break then repeat steps 2 and 3 once again.
Cycling is another type of aerobic exercise with great appeal and value. You can use a stationary or regular bicycle. Cycling can be ideal for people who, due to the arthritic or other orthopaedic problems, cannot walk for a prolonged period without pain or difficulty.
A program that combines walking and cycling can provide cardiovascular benefits without inducing pain limitation so quickly. Cycling is also a good option for people over 50 pounds of excess weight.
Cycling helps your heart and avoids placing stress on the back, hips, knees and ankles that walking can cause. A disadvantage is if you ride your bike outdoors, the weather can limit your activity and road traffic must be taken into consideration.
Remember if you do decide to cycle on public roads be sure to wear all the safety equipment recommended by the road safety authorities in your area.
Benefits of dancing.
Dance is physical exercise; the benefits of dance will be like those of other cardiovascular activities.
Improve cardiovascular health.
The health benefits of dance are aligned with the physical activity of doing at least 150 to 300 minutes per week of moderate intensity exercise, or.
75 to 150 minutes per week of vigorous intensity aerobic physical activity
The professional ballroom dancer and personal trainer certified that all dance styles provide excellent cardiovascular exercises, since your heart rate is challenged by the performance of different movements.
Improve balance and strength.
The concept of physical fitness rooted in dance says that one of the reasons why dance is a great form of physical fitness is because it incorporates movements in all planes of movement and from all directions.
The movements that we normally do in our daily life, such as walking, climbing stairs and common exercises such as treadmills and cycling, occur in the sagittal plane, but dance works your body on all planes, including lateral and rotating ones, that connects and conditions all muscles, which means that all your muscles are exercised.
This type of movement not only increase strength, but also improves balance. Many forms of dance, such as ballroom, are suitable for people with reduced mobility or chronic health problems.
If you are concerned about the intensity of a lesson, talk to your doctor and instructor before beginning the lesson. They can help you with any modification, if necessary.
Improve cognitive performance.
If you need a reason to move, consider the following: A lot of research shows how dance can maintain and even increase your ability to think with age.
But how does it happen? Well, according to some studies, scientists have discovered that areas of the brain that control memory and skills, such as planning and organization, improve with exercises such as dancing.
One of the great benefits of dance is it improves balance through rhythm and music.
Challenge your brain.
If you have ever tried tap dance, you know exactly what we mean by dancing challenging your brain.
The brain power you need to access dance, specifically, requires that you focus on both the constantly changing movement and the recovery of movements and patterns.
Regardless of your age this is an excellent form of mental exercise for your mind.
Dance is inclusive.
One of the best things about dancing is that anyone can participate. If you can move, even if it is only the upper body, you can dance.
This equalizer is what makes dancing so popular among people who normally avoid other forms of exercise.
It can be a social activity.
Although you prefer to move when no one is watching, there is something amazing about dancing with others.
Whether you take a ballroom or a belly dance class, dance with friends or shake with your children or grandchildren, being close to other people while dancing is good for your social and emotional health.
Help improve your mood
Movement and dance are extremely expressive, allowing you to escape and free yourself. It is this relaxation that helps improve your mental and emotional health, reducing stress, decreasing symptoms of anxiety and depression and increasing self-esteem.
So, what are you waiting for, let’s dance!
I hope you enjoyed this article and if you have any questions or want to leave your own personal comments. Please leave it in the comment box below.
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