Walking, lifting weights, doing chores – it’s all good. Regardless of what you do, regular exercise and physical activity is the path to health and well-being. Exercise burns fat, builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep restfully.
It’s a fact that you have to burn more calories than you eat and drink to lose weight.
For weight loss, it really matters that you cut back on the calories that you eat and drink. That matters most for taking the pounds off.
Exercise pays off in the long run by keeping those pounds off. Research shows that regular physical activity will increase your chances of maintaining weight loss.
How Much Exercise Should I Do?
Start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.
Your goal is to work up to at least a half an hour most days of the week to get the full benefits from exercise.
If it’s more convenient, you can do short spurts – 10 minutes here, 15 minutes there. Each action by itself may not seem like much, but they add up.
How to Boost Your Metabolism With Exercise
Some things that affect whether your metabolism is speedy or sluggish include things you don’t control, like your age, sex, and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what really does make a difference: exercise.
Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you’re not exercising. So the time you spend working out reaps benefits long after you stop sweating.
Exercise becomes even more important as you get older. You naturally lose muscle mass with age, which slows down your metabolism.
Make time for fitness
Aerobic exercise is designed to improve the heart and lungs of the cardiovascular and respiratory systems. Muscle strengthening is important, especially as we age, to prevent loss of muscle bulk and strength, and overall fitness.
The chart records both aerobic activity and muscle-strengthening exercises. Both are crucial for good health. Aerobic activity can help control weight and can lower your risk of heart disease, diabetes, and many other conditions. Muscle-strengthening exercises are important for the same reasons but will also boost your metabolism.
Every day, jot down the number of minutes you spent doing aerobic exercise along with any muscle-building activities you did. With strengthening exercise, it’s important to write down the number of repetitions you completed also to show progress. However, the number of repetitions is not as important as the ability to perform the exercise correctly and safely without pain. At the end of the week, see how your totals compare to what’s recommended by the CDC for a healthy adult.
Exercise routines, like all routines, can be modified for variety to keep it interesting as you build this healthy habit.