Importance of Exercise
Exercise and nutrition always go hand in hand for optimal health and general well being. Exercise increases your metabolism, the process of burning calories obtained from food. Exercise, especially aerobic exercise, plays a major role in the weight management process. Of course, one should not just rely on exercise for weight loss and overlook the power of balanced nutrition. Exercise and balanced nutrition complement each other by increasing each other’s effect synergistically.
With moderate exercise, the blood circulation is improved and that results into proper distribution of the nutrients to all the body organs for their proper growth. Exercise also helps the body with the elasticity of the muscles. A lack of exercise may result into tissue injuries, such as pain in the lower back, neck and shoulder areas. Lack of exercise due to the busy and stressful lifestyle in the western world is the second biggest factor leading to weight gain and obesity, after excess calorie and fat intake. Therefore, cutting down on total calorie and fat intake, incorporating moderate exercise in daily schedule, and consuming a diet balanced in macro and micro nutrients would lead to a healthy weight management.
How much physical activity do adults (18 to 64 years of age) need?
Below are the exercise guidelines for adults from Center for Disease Control and Prevention:
Adults need at least:
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week, and
• muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Here is the good news: 10 minutes at a time is fine.
We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
Now, here is the type of exercise you can easily do during your day to lose unwanted weight. Give it a try:
1. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
2. Find the farthest parking spot when you go out shopping in the mall or grocery store and walk back.
3. Instead of taking elevator or escalator next time, challenge yourself with taking stairs.…
Importance of Exercise
New moms always discuss the ways and means of weight loss after childbirth. This is an important issue, and you will be amazed what new moms put themselves through to get back to their pre-pregnant bodies. Remember, not all diets will work for everyone so you will have to find one that actually suits you.
Firstly you need to acknowledge that the weight you now want to lose took at least nine months to gain, and a normal person cannot lose that amount overnight. Unlike all the movie stars you see pregnant today and skinny tomorrow (within days), we as average people do not have the finances to employ a personal nutritionist, trainer and of course a nanny.
As an everyday mom we do not have the time to spend hours training while the nanny takes care of the new baby. Moms tend to have so much to do, like the laundry, cooking, fetching children, paying bills and generally running the entire household. So remember all you new moms out there, losing the weight you gained will take a little longer. But once you are back into your favorite skinny jeans it will all be worth it.
It is also very important not to cut out too many calories. As you will still need some extra energy as a new mum. This is very important for breastfeeding moms too. If you are not eating properly your baby will not get the right nutrition from the breast milk. Make sure you eat the right types of food and the right amount as well. Yes, I know we are trying to lose weight here and here, I am advising you to eat between 1000 and 2000 calories a day. Remember you will be pretty tired after a long night with the baby, and energy is really important.
So even though you cannot lower your calorie intake by much, and the doctor has told you to take it easy for six weeks, this does not mean that you cannot do any form of exercise. You can start slowly, by taking long strolls with your baby for example. This will get you into the fresh air, and help you burn off some calories. As the weeks go by you can start walking a little faster with the stroller, to get the heart pumping and the muscles working again. Remember moderate exercise helps boost your selfesteem and mental health as well.
When you finally go for your six weeks checkup, you can also ask your doctor for some advice on how to lose the weight if you feel the need. But by now you should already be losing the weight as you exercise and eat healthily. Remember to avoid supplements and diet pills at this time, unless prescribed by your doctor.
So basically you just need to be a little patient, and to take a healthy approach to your weight loss after the birth. This will help get you back to your normal weight. Do it correctly, and don’t go to extremes, and you will get back to your normal weight.…