Exercises to Lose Weight

Gentle Exercises to Lose Weight

Exercises to lose weight? Okay, I get it. You want me to tell you that exercise is not essential to lose weight. And that’s true. You can lose weight, and even reach your weight loss goal, without exercising.

But it will take longer.

If your goal is not only to lose weight, but to lose weight as quickly as possible, it’s worth considering adding some exercises to help you lose weight. Don’t get visions of hours on the treadmill just yet. There are less painful and dramatic changes that you can make in your lifestyle that will still help you burn off calories. Engaging in more of any light physical activity will keep you healthier, improve your mood, and help reduce your body weight.

Exercises to Lose Weight – Which Most People Don’t Consider Exercise

  • Park further away from the supermarket, mall, or school entrance
  • Tour the grocery store. Walk down every isle.
  • Walk up (or down) the stairs, instead of taking the elevator or escalator
  • Get off the bus one stop early, and walk
  • At work, walk over to see a co-worker instead of emailing
  • Take the dog on longer walks
  • Mow or rake the lawn yourself
  • Take the family for a swim
  • Do a round of golf (or hit a bucket of balls)
  • Join a sports or recreation team
  • Take a dance class
  • Get back on your bicycle
  • Go for a family walk after dinner (and buy a pedometer – they’re inexpensive and it can be fun to chart your number of steps each day)
  • And, if appropriate… more sex!

Gentle Exercise Programs to Try

Hey, maybe you are ready to actually try an exercise program, but you’d like to try something that’s not too strenuous. Good for you – physical inactivity is a risk factor for cancer, diabetes, heart disease and stroke. Even a gentle exercise program is a very good decision on your part. Here are some “gentle” exercises to lose weight to consider, and none of them require specialized equipment.

Yoga

Yoga is a form of exercise that uses slow movements and stretching. It is excellent for flexibility and balance, and relieving stress. It’s been practiced for thousands of years, and originated in India. You can probably join a Yoga class in your neighbourhood or local community center. Here are some simple Yoga exercises to try for yourself.

Gyrokinesis

Gyrokinesis is a bit like yoga crossed with dance. It’s a very gentle form of exercise, focused on developing balance, core muscles, and breathing. Check out this video – it contains some excellent exercises which you can try right from your chair.

Tai Chi

Tai Chi, or T’ai chi ch’uan, is a type of Chinese martial art practiced for both health and defense. Research has shown that Tai Chi practice promotes balance control, flexibility, cardiovascular fitness, and has been shown to reduce the risk of falling in elderly patients. Tai chi’s gentle, low impact movements burn more calories than surfing, and nearly as many as downhill skiing.

Pilates

Pilates – this increasingly popular exercise system focuses on core strength building. It is particularly good for those who suffer from low back pain. Learn more from this extensive video for beginners:

Walking

Don’t forget walking as a gentle exercise that can really make a big difference to your health. Wearing a personal music player can add enjoyment. Many people enjoy carrying a camera or smartphone to capture pictures along the way. You could even make it a goal to walk until you find a picture worth taking.

If you’re in Hawaii and book a free personal introductory consultation with me, we can discuss the role of exercise in your personal weight loss plan. I hope these exercises to lose weight have inspired you to try a little more healthy activity in your life.

About DrBruce

Dr Bruce Katsura believes that weight loss can be fast, safe and sustainable, if it is supported and supervised by a physician, and involves certain lifestyle changes. Those include learning about healthy eating and making small changes in daily habits. Our clients lose up to 30 pounds in 30 days, and most keep the weight off. Sign up for your free initial consultation today.

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2 Responses to Exercises to Lose Weight

  1. Alexander April 28, 2014 at 6:17 am #

    My wife does Pilates at least twice per week and I try to do join her at least once weekly. I do feel better after a Pilates workout and I feel that my elasticity is improving.

    I also workout at least 3 times weekly and I do HIIT (high-intensity interval training) because I’ve done it for a while to know this is the best kind of workout for me. I’ve seen great results after 30-40 days of doing it 3-4 times weekly.

    I also have 2 dogs that I need to walk every day so that counts for a little exercise as well.

    • DrBruce April 28, 2014 at 9:05 am #

      Hi, Alexander;

      It sounds like you’re achieving a healthy level of physical activity (and a good mix, too). HIIT training is very effective, and I should do an article on that soon. As you imply, it’s not for everyone, and I think that it’s important in both exercise and weight loss to find what suits you personally.

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