You’ve set a goal to get healthier and lose weight, and you know you need to work out and exercise to do it. The big question is: what and how much exercise do you need? According to B.E. Ainsworth of the Mayo Clinic, your goal should be 30 to 60 minutes a day of moderately intense exercise, which means it should increase your breathing and heart rates and make you break out in a light sweat.
Step 1
Run in place to boost your cardiovascular system and burn quick calories. Start out by running five minutes at a time and add a few minutes a day until you reach 15 minutes. Running gives your whole body a workout ,and you can pace yourself until your stamina builds up. Listening to music while you run can help your pacing.
Step 2
Go to a gym and run through a series of exercise machines, especially the treadmill, cycling machine, and rowing machine. You can also do some exercises with weights, but these can make you develop muscle mass over time. This might not be your desired result.
Step 3
Go on a long, fast walk while carrying hand weights. One-pound hand weights will give your upper body an excellent workout. While you’re walking, swing your arms in an exaggerated manner. Increase the distance of your walks as you develop stamina.
Step 4
Go for long swims. This can be in a pool or at the beach. Swimming is one exercise that works every muscle group in the body. Note that you can simply tread water in water that is shallow. There is no need to go into deeper water.
Step 5
Develop an exercise routine. Nearly everyone can maintain an exercise regimen for a day or two. To lose weight, your daily routine needs to include a cardiovascular workout, and you need to maintain your routine for a period of months. Think of it as a lifestyle change, and those pounds will soon melt away.
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