It is estimated that half of all American adults try to lose weight each year. Aside from dieting, exercise is one of the most common strategies for trying to shed extra pounds. It burns calories and plays an important role in weight loss. In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.
1. Walking
Walking is one of the best exercises for weight loss – and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to buy equipment. Plus, it’s a low-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, it’s estimated that a 155-pound (70-kg) person walks 4 miles (6.4 km/h) every 30 minutes at a moderate pace. Burns about 167 calories. A 12-week study of 20 obese women found that walking 50-70 minutes 3 times per week reduced body fat and waist circumference by 1.5% and 1.1 inches (2.8 cm), respectively. Walking is easy to add to your daily routine. To add more steps to your day, try walking on your lunch break, taking the stairs at work or taking your dog for an extra walk. To start, aim for 30 minutes of walking 3-4 times a week. As you get fitter, you can gradually increase the duration or frequency of your walks. A great exercise for beginners, as it can be done anywhere, requiring no equipment.
and puts minimal stress on your joints. Try to include more walking in your daily activities.
2. Jogging or running
Jogging and running are great exercises to help you lose weight. Although they seem similar, the main difference is that a jogging pace is usually between 4-6 miles (6.4-9.7 km/h), while a running pace is 6 miles ( 9.7 km/h). Harvard Health estimates that a 155-pound (70-kg) person jogging 5 miles (8-km/h) per 30 minutes burns about 298 calories per 30-minute 6-mile run, or 372 per 30 minutes. Speed burns calories (9.7-km/h). What’s more, studies have shown that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes. Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To start, aim to jog for 20-30 minutes 3-4 times per week. If you find that jogging or running outside can be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which can be easy on your joints.
3. Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while indoors. Harvard Health estimates that a 155-pound (70-kg) person burns about 260 calories per 30 minutes on a stationary bike at a moderate pace or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h). Cycling is weight only. Not only great for weight loss, but studies have also shown that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared to people who don’t cycle regularly. Cycling is great for people of all fitness levels, from beginners to athletes. up to Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t put too much stress on your joints.
4. Swimming
Swimming is a fun way to lose weight and get in shape. Harvard Health estimates that a 155-pound (70-kg) person burns about 233 calories per half hour of swimming. How you swim affects how many calories you burn. Every 30 minutes, a 155-pound (70-kg) backstroke burned 298 calories, breaststroke 372 calories, butterfly 409 calories, and treading water 372 calories. A 12-week study of 24 middle-aged women found that 60 3 times per week Minutes of swimming significantly reduce body fat, improves flexibility, and reduces heart disease risk factors, including high total cholesterol and blood triglycerides.