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Putting More Exercise in Everyday Life

If you are serious about losing weight and keeping it off, you'll want to make a permanent change in your lifestyle. Think of ways to add more physical activities to help you burn more calories. If you can burn an extra 200 to 300 calories each day, weight may cease to be a problem. Consider these activities to complement your regular exercise program:

On family outings, allow time for activities that require walking or some other physical effort. While watching TV, make a point of doing something during commercials. Try calisthenics, stretching or just getting up to do something around the house. Replace coffee breaks with exercise breaks. A brisk walk outdoors or to another part of the building will burn a few extra calories. Take the stairs instead of the elevator at work. Walk to a drinking fountain or restroom on another floor of the building to get in a few minutes of exercise going up and down stairs. When driving to work or shopping, choose a distant parking space. Save money by doing your own physical work--mow the lawn, wash and wax the car, take out the garbage, wash the windows, or paint the house. Think of exercise as cumulative. Take a few minutes to analyze the ways you can add more exercise to everyday life.

Aerobic exercise is the best type of exercise for weight loss. The activity chosen should use large muscle groups, be rhythmic and be continuous. Some examples of aerobic exercise are swimming, running, walking, bicycling, aerobic dancing, and hiking. For some obese individuals their physicians may recommend that they participate in non-weight bearing exercise, such as bicycling or swimming .

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