Lose Weight With Morning Exercise
Walk the dog, join a health club, get into running. Whatever you do, you've got to move your body as much as possible if you want to lose weight.
Working Exercise Into Your Life continued...
His advice: "When you go to the mall, the grocery store, the office, park
your car as far away from the front door as you can. Take the stairs rather
than the elevator. These are habits you can get used to. They will become
Structured physical activity is also important. Walking, yoga, lifting
weights, biking, running, and swimming - could all be a morning exercise
choice. Here's an estimate of the average calorie-burn potential from 30
minutes of exercise:
Running or jogging (5 mph) = 295 calories
Bicycling (10 mph or more) = 195 calories
Swimming (slow freestyle laps) = 255 calories
Aerobics = 240 calories
Basketball = 220 calories
Walking (3.5 miles mph) = 140 calories
Weight training (light workout) = 110 calories
Stretching = 90 calories
Biking (less than 10 mph) = 145 calories
Dancing = 165 calories
One recent study noted that yoga - a popular morning activity - can help
prevent the dreaded middle-age spread and even help shed unwanted pounds.
Researchers looked at normal and overweight men and women who practiced yoga
regularly (at least one session of 30 minutes or more per week) for four years
or more. It compared their weight with the weight of people who didn't do
Normal-weight people who practiced yoga gained less than those who
didn't practice yoga. Overweight people who practiced yoga lost an
average of 5 pounds; those who didn't practice gained about 14 pounds.
Yoga's effect may have more to do with body awareness than the actual
calories burned during the average session, researchers say. During yoga
practice, you are more aware of your body - which can prompt you to quit eating
when you're full.
Getting Started on Your Exercise Routine
If you're really trying to lose weight and keep it off, work toward a goal
of 60 to 90 minutes of exercise most days of the week. But that's a lot to ask
someone who's just starting out, says Thompson. If that's you, try it in
10-minute chunks of time at first -- several times a day, several days a
To get your morning exercise ritual going, here are some tips.
Talk to a doctor first. If you are overweight and if you
have risk factors for heart disease - high blood pressure, high cholesterol, or
family history of heart disease - get your doctor's OK before starting an
exercise program, Thompson says.
Start with walking. Set short-term goals - 10 minutes, 15
minutes, etc. Gradually increase the number of days. Walking a dog is great
because it gets you out for 20 minutes in the morning, and then 20 more at
night. "If I can get someone up to 45 minutes or an hour of exercise during the
day, I consider that a major success," Thompson notes. "You can't ask anyone to
immediately start exercising for 90 minutes. You have to start with lifestyle
changes and increase from there."