Do’s and Dont’s  

You can work out at home. But be careful using new equipment and follow instructions carefully.

Alternatively you can go to a gym and work out under some supervision.

If you are obese and have any complications or you are middle aged etc it is always better to consult a doctor before to go any strenuous exercise regime. Then if possible you can consult a fitness expert.

Depending on the amount of weight you have to lose do a minimum of thirty minute to a maximum of ninety minute work out daily. This is the recommendation of the experts.

You do not have to work out at a stretch but can space out your exercise routine through out the day.

Researchers have proven that simple day to day activities like climbing stairs, lifting or carrying objects or even fidgeting about can prevent weight gain as you do expend some calories in these activities. So do continue with these activities.

It is important that you exercise regularly. Regular exercise also helps you to adhere to your diet for weight loss. Don’t stop your exercise in the early stages. Stay motivated and focused.

As exercise boosts your self esteem and brings about positive changes you will find it much easier to stay within your weight loss regime without any problems.

“Skiing is a dance and the mountain always leads.”-  Author Unknown  

Skiing is a very invigorating exercise that improves your endurance and strengthens your leg muscles and increases your balance. This is an exercise which is definitely an out door activity. You can ski downhill or you can go for cross country skiing.

Unlike other exercises you definitely need a few prerequisites and cannot start off your exercise regime without them. First of all you need snow covered mountain slopes, access to them and enough money to gain this access.

Skiing also needs other necessities like a pair of skis (but you can hire them as well if you wish), appropriate clothes and ski shoes. Alternatively you can snowboard down the slopes but this may not be as effective as skiing.

When you ski cross country you can lose upto 600 calories per hour at a speed of ten miles per hour. If skiing is your passion or favourite exercise make it your main exercise to combat obesity. But you can always add other exercises as skiing is very seasonal. Unless you live in a chalet or ski resort you may not be able to make skiing your constant exercise to lose weight.

Do not forget, whatever the exercise without a proper diet plan to lose weight you will only get partial results. So always add a weight loss plan to your exercise regime.   

Skating can be not only considered as great fun but is also a great way to lose weight provided you follow a proper and regular weight regime. It is an aerobic exercise which improves strength, fitness, endurance and also promotes weight loss.Internationally the minimum time to gain any aerobic benefits from skating is put at skating for twenty five minutes. Most people enjoy skating so much that they rarely stop after twenty five minutes thus increasing the health benefits.

Some of the benefits of skating are;

Aerobic benefits

Gain in strength

Increased endurance

Reduction in body fat

A sense of mental well being

Skating does require a little more in terms of accessories compared to walking, running etc but may prove to more fun and enjoyable. You will need skates, knee braces, safety helmet and wrist guards.

Skating has lesser impact on the knees and joints when you compare it with running. It can give you benefits similar to that of moderate cycling

or running. It gives you physical, mental and emotional benefits.

Skating can be a solitary or group activity.  It can not only be an exercise activity but also become a way of participating in a competitive sport.

There are many skating clubs. There are also various competitions at amateur and professional level. You can join skating clubs and may even improve your social life.

You can skate at home, to work or even in skating rinks. All these alternatives are open to you. It can be a simple way to lose weight and explore the great outdoors. You can burn calories according to your pace right from 167 to 1600 kcal (professional high intensity skaters) per hour depending on your intensity.

What may start out as an exercise to combat obesity may become much more than that if you wish. You can roll yourself to a slimmer and fitter you. You can start skating to work and not only combine your exercise routine but find a fun and environmental way to travel. As Will Young humourously says: “The only way to beat traffic wardens is to take up roller skating.” 

It is an exercise for all ages. There are skaters in competitive skating who are also above 70. Skating is popular with both men and women. Both roller skating and ice skating are competitive sports as well as exercise options.

When weight loss or decreasing obesity is the reason you begin skating, it is advisable to add a good diet for weight loss to your skating schedule to get the best from this stimulating aerobic exercise. 

“It is a great art, is rowing. It is the finest art there is. It’s a symphony of motion. And when you’re rowing well Why it’s nearing perfection-And when you reach perfection You’re touching the divine. It touches the you of you’s which is the soul.”- George Pocock   

Rowing is one of the best ever exercises for general fitness. It exercises muscles in the back, in the hips, in the arms and in the abdomen.

As an outdoor activity if offers a lot of fresh air and invigoration together with well balanced exercise. However it has its limitations since you need water to row in the outdoors and also rowing equipment.

Rowing is a club as well as a competitive sport. You can take a rowing boat out alone but clubs prefer two rowers at any given time. It is a non load bearing and low impact exercise.

As you can see rowing has its own constraints so the alternative it to get rowing machines as exercise equipment. These machines simulate rowing action and thus offer similar benefits though they may not be as much fun as actually rowing on water. They give the entire body a workout. It is considered a fairly seamless exercise. Rowing is indeed an invigorating way to work out whether it is outdoors or indoors.    

It is suitable for all ages. Neither the sex of an individual nor does the individual fitness level matter so get started today. Since every muscle works out according to its own capacity the intensity of the exercise is spread over the most important muscle groups. Thus the whole body shares the fatigue over a great number of muscles. This is another reason why rowing comes closest to be considered as the perfect workout by many. 

Rowing optimizes the aerobic workout when compared to all other exercises. Even if you can take it up full time it is definitely an important exercise to think of if you want to lose your obesity. Maybe you can make it a part of daily exercise schedule together with other aerobic exercises. Do not forget that any exercise program without a weight loss program will only be partly effective in making you lose your obesity.

If you have a back problem do check it out with your physician. Some physicians actually recommend rowing to strengthen back muscles. Rowing improves strength and flexibility. Rowing is a perfect activity to literally row away your stress especially when you row outdoors.

I am sure most of us remember the English nursery rhyme/ song of our childhood

Row, row, row your boat,

Gently down the stream.

Merrily, merrily merrily, merrily

Life is but a dream.

Tennis is a fun filled game as well as an excellent cardio workout to stay fit. It combines aerobic exercising with a sense of achievement as you slam balls across or return shots with skill and artistry across the net. As Roger Kahn says: “Tennis and golf are best played, not watched.”

For those who are obese this may be the ideal workout to lose at least some of those extra accumulated pounds doing something they already like. Exercising by playing a game of tennis can be both fun and a bit challenging for new players.

Tennis offers a lot of cardiovascular benefits and this is very important for those suffering from obesity as obesity can lead to heart problems. As Gordon Blackburn, PhD and exercise physiologist at Cleveland Clinic Heart Centre says: “Playing tennis at a moderate to vigorous intensity on a regular basis is a good way to get your aerobic exercise. You’ll exercise your muscles and burn calories.”

Playing tennis is a good way to burn calories much more in singles than doubles matches. Both men and women benefit from this game. It is an interesting way to lose calories. 

However it needs a few essentials like a tennis racquet, tennis balls, a tennis court, good shoes and clothes and of course atleast one partner to play with. It also needs you to do a few stretching exercises to loosen up muscles and joints. You also need to drink sufficient fluids. Avoid carbonated and sugared drinks. Try to drink more water compared to other liquids.

Before you decide to play tennis please check with your physician if you have any of the following conditions

Chest pain during the game or any physical activity

Rheumatoid arthritis

Inactive lifestyle

Heart Disease

Any surgery in the past year

High blood pressure

Low blood pressure

You have a pacemaker

You have vision problems

You have osteoarthritis

You have any joints replaced

Dizziness

Loss of consciousness

Chronic joint pain 

If you have no problems or your physician recommends tennis as a good and invigorating way to lose weight. You can also join tennis clubs, improve your social life and get physiological, psychological and social benefits. 

Similar benefits can be obtained if you prefer badminton or racquet ball over tennis.

“Seven days of no swimming makes one weak.” – Unknown  

Swimming is considered as an excellent exercise by many as it one exercise where to get to put all the major muscle groups into action. It is considered a safe exercise for overweight people, for pregnant women and even those who are suffering from any injuries. It is a good aerobic exercise.

You can use any swimming technique when you swim. However the forward crawl is recommended by many as the preferred stroke when you swim.

However, according to one research study published in The American Journal of Sports Medicine, swimming had little or no effect on weight loss in the absence of a controlled diet. In fact there was a small gain in weight. The reason attributed to this is presumably the appetite increases after swimming in cold water. It is important to note that the weight gain can be muscle gain and not necessary fat.

Swimming is an excellent exercise and fun as well. However if you want to use it as an exercise to control obesity combine it with a weight loss diet and walking or biking if possible.

Swimming offers many benefits:

It  gives you a good aerobic workout

It can tone the whole body.

It can improve your flexibility.

It can mobilize joints with minimum stress and no pain.

It can stimulate muscle growth.

It can relieve stress.

It can make you lose weight, together with other exercise or a weigh loss diet.

It can improve your endurance.

It can improve your posture.

It can be practiced by people of all age groups.

Swimming is an enjoyable exercise. It can be an exercise at all proficiency levels. However to lose weight it is better if you have longer sessions and swim at a fast pace. A brisk forward crawl can burn as many as eleven calories per minute. Remember to add some fast paced arm swinging long walks to get the best of from your swimming exercise. Also remember that appetite is stimulated after a swim whether in cold or even in neutral water so follow your weight loss program.

If you swim awhile, then go for a walk and then follow a weight loss diet this will be one of the best ways to lose weight. Although there are conflicting reports on the efficacy of swimming as an exercise for weight loss almost all sports and fitness experts agree that swimming is an ideal exercise for a beginners’ weight loss program and can be followed by other exercises.

However one disadvantage for swimming is not everyone can have accessibility to a pool and some weight watchers may also be conscious of working out in swim suits in public pools. In this aspect walking, jogging or using a stationary bike scores higher with more ease of operation.

Swimming is a good exercise. Despite all different studies if you like swimming, go ahead and make it your major exercise program. Just take a few moments to remember both its pluses and minuses. If you can add a well formulated weight loss diet you are definitely way ahead in decreasing your obesity. 

“Nothing compares to the simple pleasure of a bike ride.” John F. Kennedy 

Cycling whether on a cycle or a stationary bike is an excellent aerobic activity for weight loss. A cycle is used to transport a person from one place to another. It helps you to not only travel or traverse a distance but to also exercise using an environment friendly means of transport.

However if you do not need it to travel you can still use a stationary bike to get your daily quota of aerobic exercise.

Cycling is an excellent means of promoting good health. It is advised as a means of exercise especially for those who have arthritis. It is good to exercise at a low intensity if you want to lose weight. Endurance cycling is also advisable as an aerobic activity. All aerobic activities promote weight loss. Endurance exercise is generally defines as a physical activity of low or medium intensity for longer periods of time.

Cycles are fuelled by food and not petrol, diesel or any other source of energy. The foods we eat get converted to energy. This energy is used by us to propel the cycle forward. Hence cycling is energy efficient and is an excellent way to burn away extra calories that may have accumulated through the weeks, months or years. It is very important that you have fluids before or even when you cycle or bike as there is fluid loss in this type of exercise.

Your muscle especially your thigh muscles come into play when cycling thus strengthening them. Many cyclists have said that cycling has improved not only their physical health but also their mental health as well. 

If you like cycling and you are obese make cycling a part of your exercise regime to lose weight. Remember that you have to cycle atleast 4-6 times a week. As you gain more muscle strength and your body fat decreases you can increase the duration of your cycle rides. Do not over exert yourself initially. If you have any problems consult your physician. Follow safety measures. Do mild stretching exercises. Try to exercise your upper body as well as bicycling works mainly on your leg and thigh muscles toning them.

Stationary bikes are one of the modern innovations in gym equipment which help you to exercise from the comfort of your home. They are easy to use, convenient and ideal fro people who do not wish to leave the comfort of their homes.

Stationary bikes cause less injury to the knees and ankles. They strengthen leg muscles and can be used as a form of exercise together with a pastime like watching television. These bikes can also have fans attached to them to cool down an over exerted body.

On the down side stationary bikes may be considered expensive and soon biking can become a boring workout. They only exercise the leg muscles. You have to do some exercises for the rest of your body as well. Some bikes are noisy and they are not the best of weight loss equipments available.

Cycling can be either a solitary activity or a group activity according to your wish. You can join a cycling club, cycling forums. You have the choice of cycling in wide open spaces, in city streets as a means of transporting you to work, cycling in your backyard or even cycling on a stationary bike in the comfort of your room. Maybe you can catch up with your favourite television program while riding a stationary bike and feel good that you are no longer a ubiquitous couch potato.

Bicycling is a fun and inexpensive method of losing weight. Go ahead and begin your exercise schedule from today. However do not forget that if you want to lose weight you will also have to make a change in your eating habits. Cycling can help you to maintain your weight by burning calories but if you are already overweight you need to be on a low calorie to get maximum benefits from your cycling regime.

 As H. G. Wells has so aptly said: “When I see an adult on a bicycle, I do not despair for the future of the human race.” 

Running is a very simple and healthy activity. It is an exercise which is suitable for all age groups. Compared to many other physical activities it gives more health benefits and costs less.

 “I always loved running. It was something you could do by yourself, and under your own power. You could go in nay direction, fast or as slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” – Jesse Owens 

Running can be both an aerobic or anaerobic activity. It burns calories and hence you can lose accumulated fat. It burns an approximate 200 percent more calories than walking for one hour.

It can definitely make you slimmer. If you are overweight running maybe the correct exercise for you. However if you tend towards obesity and huff and puff after running it is advisable that you consult a physician before undertaking any rigorous running program.

Running as an exercise is very simple. You just need to get into a pair of running shoes, wear comfortable clothes and put one foot in front of the other and continue to do so. Thus begins one of the simplest yet more effective exercises. Running may lead to injuries so you need to run with care. Also remember to do some simple stretching exercises before you start running.

You can run alone or you can join a running clubs. There are running clubs and even many forums where you can join with like minded people and make running more fun than it was ever.

If you wish you can wear watch to time how long you can run comfortably without any injury. Many social causes have programs “Run for a Cause.” After estimating your fitness less it is good if you are obese and you can participate in such runs or walks for causes. This will not only increase your fitness and decrease your fat less but you will also contribute to a social and charitable cause.

Do remember to replenish water lost due to excessive sweating caused by running. It is best to use water or a very low carbohydrate drink. Otherwise you most likely will add more calories through beverages drunk than calories lost through running. A healthy and low calorie is as essential as your exercise.

Most people believe that jogging is excellent for weight loss. This may not be true in the strictest sense as according to many professionals jogging as part of an exercise regime is better for weight maintenance rather than  for weight loss.

Obesity is the main reason why people have to and want to lose weight. Obese or overweight people may find jogging an unnecessary strain on the joints and may be more prone to injury compared to others. It is very important that you consult your physician if you have any problems. Obese people are more prone to injury and jogging may exacerbate those injuries. If you get injured your rest and recuperation period may have a negative fallout on your wish to lose weight. Although you may lose more calories per mile as you cover a longer distance in a shorter time than walking do consider the pros and cons of jogging if you are obese.

It is better that overweight people lose some weight initially using other aerobic exercises and a weight control diet and become fitter. Then they can add jogging to their exercise regime. It is true that jogging burns more calories compared to other exercises but some of the calories lost would be from carbohydrates and not from fat.

Jogging is running at a slower pace than the usual pace for running. Jogging for thirty minutes atleast thrice a week is a good work out for weight maintenance. Wear a good pair of shoes. Maintain a fluid balance and drink water preferably since you sweat more when you jog. It is always advisable to do a few stretching exercises before and after jogging to avoid injuring your muscles.

Jogging will improve a person’s overall fitness. It will also give you appositive frame of mind as all exercise release endorphins in the brain. Jogging can be a solitary or group activity. There also a few jogging clubs which you can join if you wish. However do not forget that after jogging if you eat an excess amount of food (jogging can make you feel hungry) then you may not realise that you have eaten more calories than you have worked out. So do remember a balanced diet or a low calorie diet depending on your obesity level can be as important as your jogging regime.

Do jog if you can to lose weight. Remember what Charles M. Schulz has said in Peanuts “Jogging is very beneficial. It’s good for your legs and feet. It’s also good for the ground. It makes it feel needed.”   

“The key to everything is patience. You get the chicken by hatching the egg, not by smashing it.” Arnold H. Glasgow    

Walking is one of the easiest, simplest and most enjoyable way of losing weight. To benefit from walking all you need are a good pair of shoes preferably walking shoes, some comfortable and perhaps a little loose clothing and of course the desire or motivation to walk.

Walking includes brisk walking, walking using a treadmill. It is one of the easiest ways to control obesity. It is perhaps the most common method to stay fit not only by those who are obese but also by all individuals for all its conveniences.

A brisk walk preferably early in the morning or later in the evening is one of the simplest forms of exercise and can be undertaken by almost any one. It is a very easy exercise and a good pair of shoes is the main requirement. You can split your walk into short frequent walks at different times of the day (minimum ten minutes per walk). It is important that you walk as briskly as you can but do not “over exert yourself” if you have any problems. Start your walk slowly the pick up speed walk briskly and then slow down. This may be better followed when you take longer walks instead of shorter ones.

If you are obese in the beginning go slow and determine your comfort levels. You can be   a better judge for determining your own level. As you become a regular walker you can build up both speed and increase the duration of your walks. Choose times which fit in with your daily schedules so that walking becomes a regular habit rather than a once in a while activity.  If you walk at a moderate pace daily and control your diet you will shed weight and feel much fitter and healthier.

One of the simplest ways to lose weight is by increasing your walking time and walking distance before increasing the walking speed. Try to walk for a minimum of five days a week and then aim for all seven days. When you are comfortable with walking increase your speed and try to maintain the same distance to burn up extra calories. Slowly build up the walking pattern.

Walking can confer similar benefits as running with fewer injuries. When you begin walking you may face a few problems like shin pain if you over exert but this is temporary and may be due to taking on more than your body can cope with initially perhaps a faster pace and a longer distance than your body can cope with. Take some rest and restart your walking program.  Don’t ever forget that walking should be fun as well as help in losing weight rather than become an injury prone activity or a daily tiresome chore.

As you become accustomed to walking see if you increase your speed to incorporate speed walking. This will help you to burn still more calories. Check with your physician before starting speed walking and also take care not to succumb to any injuries.

It is better that you invest in a pair of racing shoes rather than walking shoes if you intend to speed walk. When you decide to walk faster then incorporate walking techniques. Always align your body in such a way that your arms and legs move together so that there your stride receives enough power and energy to feel brisk and energetic. You can also strap on a pedometer.

Incorporate a warm up and a cooling down phase in every session.  Initial stiffness and some pain are possible but if the stiffness and pain do not go away consult your physician.

Walking on a treadmill is another easy way to lose weight. Obesity or excess of fat may be burned faster with aerobic exercise and the tread mill is one of the ways you can lose your excess weight. If you are a beginner take care to follow all the rules and instructions for you to use it effectively.

Walking is a simple exercise that you can do at all ages. It is a nice way to also get some fresh air especially if you live in the city. You can walk in parks, on the roads if they have proper pavements, around your neighbourhood or even around your house if you so wish. Walking is also becoming popular enough for walking clubs to sprout in many neighbor hoods and you can join one such club or even start one in your neighbourhood or city if you want.

A treadmill offers you the advantage of working out in a health club or the comfort of your home. It may be useful when you travel and are unable to go for long walks due to time constraints. Alternatively it might be the ideal way for you to lose weight if staying at home/working at the gym or looking for a quicker way to lose weight is your objective.

Always remember that exercise alone just like a low calorie diet alone is not enough to lose weight. To achieve best results you can combine walking as your primary exercise together with a low calorie diet. Otherwise your exercise regime will help you to feel fitter and even maintain your weight but it may not help you to lose weight.

According to cross sectional studies it is possible to slow down weight gain by walking. However walking may not be able to prevent weight gain. To prevent weight gain a combination of vigorous activities together with walking is optimum for prevention of cardio vascular disease and to manage weight.

According to another study slow walking also has benefits for those suffering from obesity as it may decrease the stress on the lower body.

James Hill, Head- Centre for Nutrition – University of Colorado says: “the message we need to give people is get out and walk. Any speed is fine. Some speeds are better than others, but get out and do it. ”

Hence it is advisable to walk, do some vigorous exercise if you can and eat healthily to lose weight and get rid of your obesity.