Some people may think of exercise as something to do only when they need to lose a few pounds. But regular physical activity should be a permanent part of every man’s lifestyle. The health benefits you gain won’t last unless you exercise regularly. Here are some easy ways to incorporate physical activity into your daily routine:
- Make time for exercise every day. Get up half an hour earlier in the morning to work out. Better yet, watch television half an hour less each day and spend the time exercising.
- Work exercise into your usual routine. Stop using the elevator at work; take the stairs instead. Park a few blocks away from work or from the store and walk the extra distance.
Take the dog for a nightly walk. Push the baby in a stroller or pull your children in a wagon or on a sled for half an hour every day.
- Exercise with a friend or family member. Working out with someone is a good strategy because you can motivate each other.
- Exercise while doing other things. Lift hand weights while you are talking on the phone. Do some sit-ups or leg lifts or ride a stationary bicycle while you are watching television.
- Break up your exercise time. Exercise for three 10-minute periods throughout the day instead of one long session. The exercise benefits will remain the same.
- Draw up an exercise contract. Write down weekly fitness goals and sign the contract.
Then have a friend or family member witness it.
Don’t forget to warm up before exercising and to cool down afterward. And remember, you are making a change for the long term. Once exercise becomes a permanent part of your daily routine, it will cease being an effort and you will feel better and look better.
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Many overweight people have tried dieting and exercising to lose weight. Successful weight loss depends on setting attainable goals and having reasonable expectations of meeting them. Losing 10 percent of your total body weight is an example of a sensible goal that you will be likely to reach. The sense of accomplishment that you feel will encourage you to keep the weight off and lose more if you desire. Most people should lose weight gradually; a rate of 2 pounds per week is about right. If you have a serious weight-related health problem that requires you to lose weight faster, do so only under your doctor’s supervision.
How much you weigh is determined by a number of factors, including the amount and type of food you eat, whether you exercise, whether you eat in response to stress, your genetic makeup, your age, and your health. If you want to lose pounds and maintain a reasonable weight, you need to deal with all of these issues. Eating less and exercising are both critical to any weight-loss program, but if you eat out of boredom or fatigue, you will have a lot of difficulty keeping those pounds off permanently. Losing weight requires permanent changes in your lifestyle—changes that might be tough to make.
The first thing you should do when thinking about starting a diet is to see your doctor. He or she can tell you whether your health status allows you to undertake a weight-loss program safely. Work with your doctor to determine the type of diet that is best for you. Your doctor may want to perform a physical examination or certain tests before you begin dieting, depending on your health.
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Being overweight is a major risk factor for a number of chronic diseases, including heart disease, high blood pressure, stroke, diabetes, and certain forms of cancer. Even a small reduction in body weight can decrease your chances of developing the most common chronic disorders as you get older. If you already have a health problem, losing weight can help you manage your condition. In some disorders, such as diabetes, weight loss can help reduce and even eliminate the need for medication.
Heart disease is the number one cause of death in American men. High blood pressure is a major risk factor for stroke, which can lead to permanent disability and death. You can reduce your risk of developing heart disease, high blood pressure, and stroke if you keep your weight within a healthy range. If you are like most men, your body stores fat around the abdomen, and a large amount of abdominal fat raises your likelihood of developing heart disease and diabetes. The percentage of your body weight made up of fat seems to affect your blood pressure more than total body weight, so exercise that builds muscle, such as strengthconditioning exercises, also can help keep your blood pressure lower.
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Carrying excess weight is a known health risk. Excess weight increases the heart’s workload and can raise your chances of getting a number of serious medical conditions such as heart disease, high blood pressure, adult-onset diabetes, and certain forms of cancer. It also can adversely affect your self-image and make it difficult to exercise.
A healthy weight is actually a range of weight related to your height. If your weight falls outside the upper end of the range for your height, you may be moderately or severely overweight. Obesity contributes to the development of diabetes, heart disease, and gallbladder disease. Obesity also complicates the treatment of and lowers the chances of survival of people with stroke, kidney disease, and numerous other disorders. Losing weight and keeping it off for life can be extremely difficult, but you can control your weight if your motivation stays high. So maintain your weight within the range that is normal for you and you’ll be better off in the long run of life.
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If you are obese or overweight you need weight loss program and start the process today. Going to lose weight is important to your overall health. Overweight people who are successful at losing weight can reduce their risk factors for heart disease.
Sticking to a weight loss program is very difficult and requires a lot of sacrifice on your part. The most important thing you need in a weight loss program is how to improve the mental positive imaging you need to lose weight because changing your eating and exercise habits does not come easily. You need to change the way you eat, the way you feel about food, and they way you exercise. If you are unwilling to make these types of changes, your weight loss program will most likely not succeed. Remember that your negative thinking is probably your biggest enemy when you are trying to lose weight.
There are many weight loss program that available for you. When you select a weight loss program, the first thing to keep in mind is that eating right and exercising is the key to losing weight. Remember that what works for your best friend or neighbor may not necessarily work for you.
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