The sedentary lifestyle is a consequence of the modern society: zero time for physical activity. Unfortunately, calories will not be burned just through the power of our mind. In a weight loss program, exercises should not prevail (they increase appetite too). The hypocaloric diet will be followed eventually by a normocaloric diet (the weight loss program will not last forever) and that is the moment when we should practice sport 3-5 times/week. A normocaloric diet comes with extracalories that have to be used. Exercising is this way we can maintain a high metabolic rate even after our weight loss program ended.
Advantages and benefits of physical activity:
– increases muscles size and burns fat (although muscle’s weight is higher than fat’s weight and you can have the wrong feeling that you did not lose weight);
– the muscles have a higher energy consumption, therefore a well-trained body will use more calories for its proper run;
– it helps maintain your weight during a normocaloric diet;
– boosts metabolic rate;
– protects against osteoporosis;
– prevents muscle atrophy;
– improves bowels movements and decreases the risk of colon cancer;
– decreases high blood pressure, the risk of cardiovascular disorders and diabetes, cholesterol levels, anxiety and depression (during physical activity “happiness hormones” are released);
– improves pulmonary and cardiac activity, blood circulation, sleep, self-esteem and body image, sexual activity;
– increases HDL-cholesterol levels (“the good cholesterol”);
– is important in cellulite reduction;
– offers a higher quality of life to the old aged persons.
It is hard to get rid of those annoying fat deposits; when we start exercise, our body will use at the beginning the glucose from our muscles as fuel, and only after 20 minutes of effort the lipids from the fat deposits will be “attacked”. So, you have to keep in mind that not the intensity but the length of physical activity is important. You should not overburden your body (being able to talk during exercising means that that is the right rhythm). If you choose day-to-day activity, then 20 minutes are enough, and if you choose to exercise 3-4 times per week, then 40 minutes are enough.
The best options are the endurance sports, such as jogging, swimming, intense walking, tennis, dancing, cycling. If your health will not allow intense efforts, then you can choose to walk the dog, wash your car, gardening, use the stairs instead of the elevator, vacuum clean, etc.
A simple walk will help you clear your mind, think about your daily activities and take better decisions (it is a concept known as “twalk”: thinking + walking).
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