Did you know that India has the third-largest obese population in the world after the USA and China? Being obese leads to health issues like diabetes, high blood pressure, and heart disease. Imagine you have to go to a party and you take out your favourite pair of jeans. However, those clothes are now tight. You realise that you might be gaining some weight and decide to lose it. But you don’t have the time to do rigorous gymming or exercises. Don’t fret! Here are some simple exercises for weight loss.
Top Ten Simple Exercises For Weight Loss
1. Walking
Walking is the best exercise that affects your overall body. It is gentle on your joints, equipment-free, and convenient. Walking around and doing your tasks is a clever way to burn calories. If you don’t have time to go to the gym, you can climb up and down your office stairs rather than taking a lift.
When you go to a grocery store, walk to the store rather than taking a car. Walk around in the room when you talk to someone on the phone. You can start walking every day for 30 minutes and then gradually increase the time. In between, you can do some brisk walking to burn more calories.
2. Running
Running is an excellent weight-loss exercise and benefits your cardiovascular health. In the beginning, don’t worry about the pace or intensity of the run; just focus on the miles. If you feel lazy and not motivated enough, you can always go with your partner, friend, or pet. Running releases hormones called endorphins that make you feel energetic throughout the day.
3. Cycling
Cycling helps in fat burning while being gentle on your joints. It helps boost your heart and lung health, improves blood flow, builds muscle strength and lowers stress levels. If you want to burn calories, you can do moderate cycling which can burn about 300 calories in 60 minutes. If you don’t have the time to cycle outside, you can always opt for a stationary cycle in your home and cycle while watching TV or listening to songs.
4. Skipping Rope
Do you remember the last time you played with a skipping rope? Skipping rope activates all the muscles in your body. Practising skipping rope helps improve the coordination and balance of your body. It also improves lung capacity and strengthens your heart. This exercise is beneficial for toning your calves and amplifying your shoulder strength.
5. Jogging
Jogging is a slower version of running. Doing this for up to 30 minutes daily can burn around 300 calories. Jogging tones up your body, especially the shins, hamstrings, calves, and quads of your lower body. You should do at least half an hour of jogging regularly to have substantial weight loss. There is no correct time to go jogging. In the morning, jogging helps your body receive a healthy dose of oxygen, pushing the metabolism to burn more calories. In the evening, jogging proves to be an excellent stress buster.
6. Zumba
Dancing is a stress buster and an excellent way to burn calories. There are different dance forms- salsa, kathak, zumba, and more. Zumba is an energetic workout and an effective way to improve the body’s fitness. Being a high-intensity cardio workout, it burns a significant number of calories. Zumba helps you build lean muscle mass and increase your metabolism. It improves cardiovascular health, lowers blood pressure, and reduces the risk of diseases such as high blood pressure and diabetes.
7. Boxing
Boxing can burn 800 calories per day and is a full-body workout. While boxing burns fat, it also helps build your muscles. It improves your cardiovascular health and is a great way to relieve stress. When you learn boxing, not only do you get into shape but you also learn techniques related to boxing.
8. Swimming
Swimming is a workout that combines cardio with strength training. Water works as an element of resistance and ensures you move your muscles efficiently and use oxygen wisely. While swimming, you use your legs, arms, and core to stay afloat. Hence, it is a total workout of the body. An easy and relaxed swim can burn 500 calories and a rigorous one burns around 700. When you are in the water, your joints get a much-needed break and swimming is a workout that doesn’t cause any injuries.
9. Yoga
Yoga is a simple workout. Doing yoga every day increases your strength, flexibility, and coordination. Practising yoga with a proper diet helps you lose weight quickly, and you can practice yoga in a hot studio if you want to burn more calories.
10. Pilates
Pilates is a form of workout focusing on balance, posture, strength, and flexibility. It is suitable for people of all ages. Pilates tones up the body, helps build lean muscles and improves posture. It might not be that beneficial in weight loss alone. Combining other exercises, such as walking, running, and swimming with pilates can do wonders for your body.
Summing Up
Due to a sedentary lifestyle and lack of exercise, people are becoming obese. These ten simple weight loss exercises can help improve your health and support your weight loss goals.
