Obesity is a leading cause of diabetes, high blood pressure, heart attack and strokes. A healthy weight can be achieved with the appropriate combination of proper eating and exercise. Before beginning any exercise plan, it is imperative that you check with your doctor. She will perform tests and ask questions to determine your fitness level and activities you can perform. Remember that losing weight will not occur overnight. Following one, or several, exercise regimens daily will help you lose weight and maintain the loss.
Aerobic Exercise
This form of exercise burns calories and body fat, which is essential to weight loss. However, if you are severely obese (more than 100 pounds overweight), you may want to start with a low-impact aerobic program. As you begin to lose weight, your energy level will increase and you can begin more vigorous aerobic exercises.
Walking
Walking is probably the least expensive exercise you can do in order to lose weight. You need a good pair of socks, walking shoes and regular street clothes to start this exercise regimen. Start with as little as 15 minutes daily and add time as you build up your strength. Set a time for your walking and stick to it every day, rain or shine. Eventually you might even begin running and, with proper training, take part in a marathon in the future.
Resistance Training
Weight training provides the benefit of an increase in muscle mass. As your body builds muscle, you will burn more calories. Some women do not attempt weight or resistance training because they fear having large, bulging muscles. There are many weight training programs that provide a minor outward buildup of muscles but give the benefit of increasing your upper body strength. And women are not physiologically able to "bulk up" as men do, so unless you spend hours in the gym this shouldn't be a big concern.
Bicycling
Bicycling is a good exercise for those who do not like the impact of walking. Because you are in a sitting position, your feet will not hit the pavement. Measure correctly for a bicycle. Sit on the seat with the pedals in their lowest position. Your leg should extend almost completely. Be sure to purchase, and wear, a bicycle helmet.
Group or Individual
A group exercise program may be great for one person, yet embarrassing for another. It is important to find the style that you will continue to do for the rest of your life. As you lose weight, you might enjoy the added benefit of a group.
