Exercise for overweight BMI


           Find a cardio respiratory exercise you enjoy. Exercise can help you lose extra pounds, but it is
more effective for keeping pounds off and maintaining overall health. For that reason, it's
better to choose a form of exercise you'll stick with than the one that burns the most calories.
You can always add to the time and intensity level of your exercise as you become more fit.

            Start with sitting cardio exercise if your weight or other issues make walking or standing for
long periods difficult. Protect your knees by engaging in low-impact cardio exercises like
walking, biking, rowing and some ellipticals. Stay away from exercise such as running, jogging
and step aerobics until you've lost some pounds or gained enough strength in your legs to
lessen the impact on your joints.

            Increase cardio training gradually. Aim for at least 30 minutes per day to start, but if you can't do that all at once, break it up into 10- or 15-minute sessions. To keep weight off, you need to
engage in at least 150 minutes of moderate exercise per week. To lose weight, you may need as
many as 300 minutes per week, according to MayoClinic.com.

            Strength train on machines or in other ways that don't make use of body weight to start with.
For example, use a chest press machine or do wall pushups rather than floor pushups. Use a leg
press machine or exercise with bands at home rather than doing squats or lunges. Start with
one set of eight to 12 repetitions and build to at least two sets before increasing resistance or
moving to other exercises.

   

 Exercise for Obesity BMI


Starting an Exercise Program
            For obese persons, the focus of the exercise program should be based on low-intensity aerobic activity with progressively increasing duration. Aerobic exercise provides overall health benefits, including fat loss, an increase in daily energy levels, and reduced risk of health problems. At the beginning of the program, the frequency and duration of the activity is more important than the intensity. Aim for exercising four or five days a week for 30 to 60 minutes. If you were previously sedentary, these sessions can be broken up into three 10-minute sessions, with gradual increases in duration.

             In addition to aerobic activity, resistance or weight training can also provide some benefits to
overall health. Not only does weight training make you stronger, but it also raises your muscle-to-fat ratio, which increases the amount of calories you burn at rest.

             Despite all your inclinations to monitor your weight on the bathroom scale, try to resist focusing on weight loss. The body has a tendency to gain muscle or lean weight initially, so
although your body is benefiting from the exercise, the pounds might not drop off right away.
Focus on the quality and quantity of the exercise instead.

              Engage in activity that puts minimal stress on the joints, such as walking, swimming or water exercises, and cycling. Ease into your workout. Start slowly for the first five minutes to give your body time to adjust to the activity.Work at a comfortable pace that allows you to talk without too much difficulty. Focus on increasing duration first, then increasing intensity. Slow down for the last five minutes to allow your body to ease back into its resting state. Finish with stretching exercises.

Integrate physical activity into daily activity:

  1. Take the stairs.
  2. Park farther from the door.
  3. Take a short walk at lunch.
  4. Turn off the TV.
  5. Take walk breaks from work.
  6. Wear a pedometer for monitoring your activity.