Exercise Tips and Tidbits

First, some words of wisdom:

Before starting any exercise or diet program, consult your physician.  The food you eat and the exercise you get will benefit your body and lengthen your life expectancy.  Try it, you just might like it!  The results just may give you a "new lease on life"!


Long Term Weight Loss - this requires both exercise and eating less.

If you are interested in losing weight or keeping the weight off, simply dieting is not enough.  You must also exercise daily and keep active to successfully lose weight.  Exercising also offers many benefits in addition to weight loss, including heart health.


Move More - increase your activity levels.
You can increase your activity levels by doing both continuous exercise and "lifestyle" exercise.  Continuous exercise, like walking, jogging, biking or yoga, is vital to keep you fit.  "Lifestyle" exercise, like talking the stairs instead of the elevator, walking to the store instead of driving, or doing yard work, will keep you moving and active and will also help burn calories throughout the day.

Keep a Diary - write down all the food you eat.
When trying to lose weight, it's recommended you keep a food diary to increase your awareness of what, how much, and when you are eating.  Consider also keeping an exercise diary to track the frequency and duration of exercise, as well as help identify the problems in your exercise plan.  Keeping both diaries will keep you honest and motivated.


Schedule Exercise Into Your Day - make it happen!
If you don't schedule exercise then it won't happen.  Make exercise a priority and a daily habit.  Don't let exercise be the first thing to go when you get busy.  If your exercise plan doesn't work for you, simply change it.  Have a back up exercise plan in case of bad weather or schedule changes so you don't have to cancel.  Remember, it's better to exercise a little, than to give up entirely.

Work Out Smart - get proper instruction for your safety. Get help from an exercise video or if possible a trainer at your gym when first starting out.  This will allow you to get the most efficient and effective calorie burn for all your hard efforts.  Exercising correctly will help you see results sooner and make it more rewarding.


Weight Gain in Aging - weight gain is a result from moving less over the decades.
As you get older, you lose muscle mass thereby decreasing your daily calorie burn.  This can be avoided simply by putting in a little extra effort.  You are never too old to be in good shape!

By Amy Schnabel, MS, RD

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