Results can be incredibly difficult to come by, may take a very long time to achieve, and are also really hard to maintain. And even if you don't have a history of disordered eating, it's really important to have realistic expectations and make sure you're pursuing weight loss in a healthy way. For anyone who has a history of disordered eating, even if you're in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine. From how often you sweat to the types of workouts you do, there are endless possibilities when you're getting into a fitness routine, and it can be a lot to think about.īefore we really get into it, we want to make it clear that weight loss as a goal isn't necessarily for everyone. Getting regular exercise can help you meet your goals in a healthy, sustainable way-but sometimes, just knowing where to start can be a high hurdle to clear. Just make sure your rewards don’t contradict your goals.If you're trying to lose weight, a weight loss workout plan can be very helpful. Or, indulge in a massage after you lose five pounds. Buy new workout gear after you achieve a goal. Find ways to celebrate your weight-loss milestones. Making fitness a regular part of your life is easier when you have an incentive to keep moving. When you’re working out, stop if you ever experience chest pain, shortness of breath, nausea, pain in the neck or jaw, or muscle or joint pain. You can work out for 10 minutes at a time and still realize the benefits. But you don’t have to get all 30 minutes of exercise at the same time. Your goal should be to get 30 minutes of exercise a day, five days a week. If the idea of 150 minutes of exercise every week sounds daunting, break your workout routine into smaller chunks. If you’re overweight, focus on activities that put minimal stress on your joints, like walking, swimming, or water exercises. Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic exercise a week, along with strength training at least two days a week and flexibility and stretching exercises. Keeping track of your progress can be motivating. Health apps and fitness trackers can help you set goals. Change your workout routine from time to time.Ī variety of physical activities helps you stay motivated and prevents boredom.Listen to podcasts while you use an elliptical machine.Ĭonnecting with others can keep you motivated to exercise more.ĭrink plenty of water before, during, and after you exercise. Take in the scenery as you walk or bike through a neighborhood park. If you haven’t been active for a while, ease into your new exercise program and give your body time to adjust to the activity. To get started exercising, follow a few simple tips: It won’t be long before you find that the benefits of regular exercise are well worth the effort. If your doctor recommends that you lose weight, it’s time to get moving. Use hand weights or resistance bands while you watch TV. Sit on an exercise ball at work to strengthen your core and back muscles. Park far away from the entrance at the grocery store. The easiest way to start exercising is to find ways to fit physical activity into your day: First, check with your doctor to make sure you’re healthy enough to begin an exercise program. Starting an exercise program doesn’t mean you have to join a gym or begin training for a half-marathon. Make exercise a regular part of your daily routine Plus, you’re more likely to get a good night’s sleep, which can improve your concentration and productivity.īest of all, regular exercise makes you feel better. Physical activity raises your HDL cholesterol (or “good” cholesterol), while lowering your LDL cholesterol (or “bad” cholesterol). In fact, if you’re overweight, losing just five to 10 pounds may help lower your blood pressure and reduce the strain on your heart.Įxercise can also improve your cholesterol. According to the American Heart Association, even a little weight loss can produce many health gains. Worse, being overweight puts you at greater risk of developing health problems, including high blood pressure, heart disease, and type 2 diabetes. When you’re out of shape, it’s hard to feel good about yourself. Of course, always talk with your doctor before you start any exercise program. Focusing on the benefits of exercise can help motivate you to get started and keep going. But starting a new workout routine when you’re overweight can be hard, especially if you haven’t been active for a while. Exercising regularly can be an effective way to lose weight and keep your weight under control.

Exercise plan for weight loss at home