There are numerous ways to employ regular exercise to keep and maintain healthy weight. Exercise isn’t the only factor, as this article points out, but it is a major one. Here is an article which lists effective exercises to achieve one’s weight maintenance goals:
- Cardio – elevate your metabolism, including bursts of higher-than-normal effort
- Strength – bigger muscles burn more calories
- Push-Ups (chest, shoulders, arms)
- Crunches (abdomen) – as in the photo above
- Curls (biceps)
- Squats (for thighs and butt)
- Reverse Dip (triceps)
- Lunge (legs)
- Row (back, shoulders)
Find a regular exercise program that works for you. If you have access to a gym, so much the better. Even without a gym, though, walking, swimming, bike-riding, rowing, jogging and countless other popular exercises can be helpful … and one can also improvise. This author sometimes will walk to the local grocery store (about 20 minutes away) and buy two similar items from the produce department about the same weight (a pound or two each) and use them as improvised hand weights for the walk home; a triple-play of saving gas, getting the usual lower body workout – while adding a slightly enhanced upper body workout for half the trip on foot. It is important to work those larger (leg) muscles a.k.a. gluteals or the buttock muscles.
Even if you only have a few minutes during a busy scheduled day, a brisk walk around the block – or around your living space on a snowy day a time or three – can clear the mind, boost your blood oxygen levels, help with focus, clarity and general relaxation. If you want to benefit from both aerobics and strengthening specific body regions (which can minimize the need for other medical interventions, as well), here is a list of specific weight training exercises tailored for different muscle groups. Almost any aerobic exercise can be instrumental in a well-balanced weight loss regimen, which in turn, becomes part of an overall plan for optimal wellness.