THE VERY BEST EXERCISES TO LOSE WEIGHT

Have you ever wondered which weight loss exercises work best? When my patients ask me, “What is the very best exercise for weight loss?” here’s what’s in the CMWL program guide:

It’s the One You Can Do: It may come as no surprise that most people don’t love exercise and haven’t exercised in a long time – if they’ve ever made time for exercise at all. If this sounds familiar, the best place to start is with something you are physically capable of doing and work up from there. If you’ve been inactive, before starting any new physical fitness program, please remember it’s critical to have a complete medical checkup first and to review your plan with a medical professional. You will also want to make sure you are using proper form and technique to prevent injuries.

It’s the One You Will Do: There is no use choosing an exercise routine that you don’t like. You’re unlikely to look forward to doing it or sticking with it in the long term. Think back to your childhood. What types of play did you like best? There are so many options. Maybe you gravitate towards swimming, walking, hiking, biking, playing a team sport, or even playing one of the new interactive video game systems like Wii, PlayStation Move, or Xbox Kinect. Whatever you choose, the best exercise to help you lose weight is always an activity you will truly enjoy.

It Depends on Your Age: Our metabolisms and body composition change over time, so it’s also important to consider your age when choosing exercises to help you lose weight. People in their 20s should focus mostly on resistance training, which will build muscle stores and increase metabolism. During your 30s and 40s, a plan that is evenly split between resistance training and cardio (fat burning) is the way to go. If you are over age 50 and have an hour to work out, it is best to do 45 minutes of cardio and 15 minutes of weights/resistance exercises. Cardiovascular activities help to prevent heart attacks and strokes, so they are highly recommended for people over age 50. If you have a history of cardiovascular disease or a strong family history of heart disease, you should start cardiovascular activities as soon as possible regardless of your age.

It’s Not Just Exercise: The word exercise may conjure up mental images of aerobic classes, weight lifting machines, or running laps. But while those certainly are exercises that can help with weight loss, for many people it helps to stop thinking of exercise as something you do for a certain period of time for so many times per week, and start thinking of it as the choices between inactivity and activity we make every day. For instance, choose to stand during your kid’s soccer match instead of sit. Pace while you talk on the phone rather than sit on the couch. Park at the farthest spot in the lot away from the store’s entrance. Take the groceries into the house one bag at a time. Get the idea? Any movement is good movement and it all adds up to something bigger.