Take varied exercise. It's easier to get enough exercise when you engage in a broad range of sports. Have a positive attitude towards exercise. For once you get more – not just 'less fat, less alcohol or fewer cigarettes'.
Your pedometer is your friend
At least half an hour of moderate exercise every day promotes health. So you should exercise for 3–4 hours every week. When exercising for health, brisk walking or similar is enough. If you exert yourself more – so that you're clearly breathing heavily and the sweat is flying – then 1.5–2 hours per week is enough.
A pedometer is a convenient way to check whether you've been sufficiently active during the day. Those with sedentary jobs take about 5,000 steps per day. These steps include housework, short walks to the bus stop and 'compulsory' walking at work. But you need about another 4,000 steps to stay healthy – that's about a 30-minute walk. If you're focusing on weight control, your goal should be about 13,000 steps per day (if walking is your only form of exercise).
Find your sport
If you're very overweight, exercise isn't always fun. It might remind you of humiliating moments during school PE classes, or maybe your joints can't stand too much exertion. Suitable sports would then include swimming and cycling. Brisk walking or Nordic Walking are also safe and easy alternatives. Remember: not everyone needs to take up jogging.
All forms of exercise consume your body's energy reserves
Light or moderate exercise burns fat. Heavy, strenuous exercise consumes more carbohydrates and less fat. However, even strenuous exercise is good for dieters who are in good shape. Heavy exercise consumes more energy per hour than light exercise. If you've consumed carbohydrates during exercise, more fat will be burned after exercising.
Try these too:
- Keep-fit exercises and aerobics improve coordination and control. Keep-fit exercises also increase the strength and durability of your musculoskeletal system.
- Nordic Walking enhances muscle use in the arms and torso, and is also suitable during slippery weather. Nordic Walking may also decrease the stress placed on your knees, as your weight is divided between your legs and the poles.
- Brisk walking is an easy and affordable form of exercise. Good trainers or other outdoor shoes are, however, necessary.
- Swimming is a good option for overweight people, as fatty tissue helps the body float, making it easier to swim. Fatty tissue is also a good insulator, so you can remain in the water for longer. The risk of injury is also very low.
- Golf is not a highly active game, but if you walk from one hole to the next, you'll rack up the kilometres over the course of your round. Golf also supports weight control by taking the overweight player away from the dining table for hours on end.
- Working out at the gym has a relatively small effect on weight control, but increased muscle mass improves muscle condition, which can often deteriorate when you're overweight. Increased muscle mass replaces fatty tissues.
Familiarise yourself with the UKK Institute's exercise pie chart