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.
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."
Consider a health club. "Some people need a lot of variety
to stay interested in exercise," says Thompson. "That's where health clubs are
great. They always keep people's interest piqued on exercise. And if you're
paying for it, you're likely to go."
Buy or rent workout tapes or DVDs. If you prefer a quiet
start to the day, try tapes and DVDs that feature yoga, weight training, and
aerobic workout programs. Be sure to check who created them, however. "Some
programs marketed by celebrities don't have good science behind them," he
advises. "Look at the advisory board or advisor on the label. The good ones
have an exercise physiologist as an advisor."
Don't forget weekends. If you make exercise part of your
everyday lifestyle, stick with it on weekends, too. Keep treating it as an
appointment. Don't let anything interfere. "It's your protected time and
nothing else intrudes," says Foster. "You are keeping this commitment to
yourself. This is something good that you're doing for yourself."