Exercise and Weight Control

Focusing on the rewards makes it easier to do.

The type of exercise you choose should be something you like to do.

A good weight loss program should include moderate exercise on a consistent basis. Many nutrition experts agree that it is wiser to increase your activity rather than cutting your calories drastically. Too low calorie diets can result in nutritional deficiencies and poor health.

The type of exercise you choose should be something you like to do. Your exercise program should be based on your age, health and physical condition. If you have a physical challenge be sure to check with your physician about any exercise program before you begin.

Dedicate three days a week

The most beneficial exercise for weight loss and control involves the use of large muscle groups. The exercise should be rhythmic and aerobic—such as walking, running or swimming. For good results, you should exercise at least three days a week for twenty to thirty minutes. Brisk walking for two to three miles at least three times a week is an excellent choice exercise.

When you exercise, you use energy. A man weighing one hundred and fifty pounds uses eighty calories walking one mile. A woman weighing one hundred and twenty-one pounds uses sixty-three calories. If the man runs one mile, he uses one hundred and twenty calories and the woman uses ninety-four calories.

Aim for metabolic burn

Besides burning calories during the exercise session itself, studies have shown that the body's metabolism speeds up. This means that excess calories are burned at a faster rate for hours after the exercise, resulting in greater weight loss. Regular exercise also strengthens your heart, improves muscular endurance, muscular power, flexibility, coordination and makes you feel better.

For a winning weight control combination, remember to eat nutritious, well-balanced meals from a variety of foods and to exercise regularly.

For more information on exercise and weight control contact your local county Extension office.