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HOW TO EXERCISE PROPERLY IN THE NEW YEAR TO AID WEIGHT LOSS
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For many WLS patients the key focus on weight loss is often centred around food and eating habits. However, exercising is also extremely important to aid weight loss as part of a lifestyle change. Additionally, exercising can also improve overall health, including reducing the risk of numerous diseases, improving mood and decreasing levels of anxiety and stress. When we exercise, the body releases chemicals called endorphins that create a positive feeling throughout the body, which has often been compared to that of dopamine (the feel good hormone).
Quite simply, exercising regularly helps us to lose weight, improve our health and make us feel happier. What’s not to like!
However, while our intentions may be good, if you haven’t exercised in a while it is always best to start small and take it one day at a time. Exercising too much at first can put strain on the body and cause injury.
Here are some ideas for exercising properly in the New Year to aid weight loss.
Stretch thoroughly.
Stretching before exercising loosens up the muscles, increases the heart rate and reduces the chance of injury sustained while exercising. Remember to stretch before and after exercising - think of it as a warm up and cool down.
Aim to exercise regularly. 30 minutes of exercise, 3-4 times a week will make a huge difference!
Plan your exercise into your day. Set a time in which you are going to exercise and stick to it. When you plan it is less likely that you will put it off.
Invite someone to join you. Exercising is much more fun when you aren’t alone, and arranging a time to exercise with someone else will help keep you motivated and accountable.
Create an exercise playlist. Include music that has a faster tempo - this is more likely to motivate you when you are exercising.
Start small by going for a walk. Walking is the easiest way to start your exercise plan, it doesn’t require any equipment except comfortable footwear, is completely free and it means that you spend some quality time outdoors in the fresh air. Walking can be easily planned into your day - go for a walk during your lunchtime, take the stairs instead of the lift or escalators at work, or walk to the shops instead of driving.
Start some light jogging. Jogging is great for cardiovascular health, improves fitness levels and aids weight loss. Aim to start by walking, then jog for a minute, then walk again etc. There are also lots of apps that offer a ‘couch to 5K’ program in which timed periods of jogging and walking are set and extended as you progress.
Join a yoga class. Yoga incorporates building up strength and endurance with meditation and breathing, encouraging the connection between body and mind and helping to improve stress levels. Look for local classes or online zoom yoga classes - having a set time will also help to keep you motivated.
Switch up your exercise. Once you feel more comfortable, switch up the types of exercise that you do each week. Why not try swimming, cycling or kickboxing? Find things that you enjoy doing - this is also another way of keeping you motivated.
Introduce strength based exercises. Once you feel comfortable with cardio exercises and movement, I recommend introducing weights or using your own body weight to improve muscle mass and tone. Building muscle improves your metabolism, so when you begin to hit regular stalls it’s time to start the strength work.
Need help or advice with your exercise routine in the New Year?
At The Dietologist I can assess and take the time to get a better understanding of your health, relationship with food, weight struggles, lifestyle demands and medical conditions, and work with you to help guide and support you post surgery.
To find out more, book a Discovery Call.
