Weight Loss Program

A software tool that helps you control your weight.


Exercise

You have probably heard it a thousand times already and would like to hear something new, but here it is again. Exercise, combined with a reasonable diet, is the most effective way to control your weight.

13 Benefits of Exercising

A physical activity program will bring you long-term, as well as short-term benefits. The beneficial effects of exercise will help to keep you motivated and help you to burn calories.

Here is how exercise can improve your quality of life:

  1. It tones and strengthens your muscles. This improves your looks, whether you are male or female. It also raises your metabolic rate and so helps burn more calories.
  2. Increases your energy and endurance levels.
  3. Improves your posture and coordination and helps you feel "lighter".
  4. Strengthens your immune system.
  5. Decreases the risk of osteoporosis. Regular exercise delays bone loss and promotes bone formation.
  6. Improves the quality of your sleep.
  7. Reduces the risk of developing high blood pressure.
  8. Lowers stress and boosts mood by causing your body to release natural mood-enhancing endorphins during physical activity. Statistics show that people who do physical exercise are three times less likely to be depressed than less active people.
  9. Improves your self-esteem because it helps you feel good about your improving body shape.
  10. Gives you a break from your daily routine, workouts can be fun.
  11. Improves the circulation of blood and oxygen to vital organs.
  12. Better blood circulation improves your skin color and texture.
  13. Your improved fitness will result in enhanced sexual performance.

How-to's

  1. Consult with your doctor when choosing the program. You may need a brief medical check-up to make sure that your chosen program is appropriate for you.
  2. Choose a realistic, achievable fitness goal.
  3. Choose activities that you enjoy.
  4. Begin with a low intensity exercise plan and then increase your exercise slowly.
  5. One step at a time, this is the key to healthy exercise.
  6. Exercise with a friend.
  7. Work out at different times of the day and then write down how you feel before and after each work out. Discover the best time of day to work out and then try to exercise regularly at that time.
  8. Avoid any exercise that hurts.
  9. Stop exercising and consult with your doctor if nausea, dizziness, breathlessness, or persistent muscle soreness occur.
  10. Remember: slow and steady, especially in the early stages.
  11. Exercise works best when accompanied by a healthy diet.
  12. Don't make your lack of leisure time an excuse. The busier and more stressful your life is, the more you need to set aside time to exercise. Your health has a high priority.

Get More Exercise into Your Life

The gym is not the only place where you can exercise. Once you bring regular exercise into your lifestyle, you'll be surprised at how quickly it will become a habit. You can combine your regular fitness training with normal daily activities. Here are a few ideas, I'm sure you can think of more like this:

  • Why not turn on the music and do chores at a brisk pace, exaggerating your movements?
  • Get off the bus two stops before your destination and walk the rest of the way.
  • Use the stairs instead of the elevator.
  • Get rid of the power lawn mower or the riding mower. A push mower will make you burn up extra calories.
  • Play actively with the kids. Football, playing catch or Frisbee throwing is not just fun, it burns those extra calories.
  • At the supermarket, carry your bags out to the car without using the shopping cart. Take care not to lift loads that are too heavy, though.
  • Take the "long way around" if you are walking somewhere.
  • Get up to change the TV channel instead of using the remote. This will engage your leg muscles.
  • Walk to a co-worker in your office and chat face to face instead of sending an e-mail or instant message.
  • Jump rope. You can do this inside the house if it rains or is too cold outside.

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