FITNESS ADVICE FOR YOU
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HOW MUCH EXCERISE DO YOU NEED PER WEEK
Aerobic Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. This can include activities like brisk walking, jogging, cycling, swimming, or dancing.
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Strength Training: Engage in strength training exercises at least two days per week. Focus on all major muscle groups and perform exercises using resistance bands, free weights, or weight machines.
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Flexibility and Balance: Include flexibility and balance exercises in your routine to maintain mobility and reduce the risk of falls. This can include activities like yoga, stretching, and tai chi.
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5 TIPS FOR WEIGHT LOSS
Create a Calorie Deficit: To lose weight, you need to consume fewer calories than your body burns. Start by determining your daily calorie needs based on your age, gender, weight, and activity level. Then, create a calorie deficit by reducing your calorie intake through portion control, making healthier food choices, and avoiding high-calorie snacks and sugary drinks.
Focus on Balanced and Nutritious Meals: Opt for a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are generally lower in calories and provide essential nutrients, helping you feel satisfied and nourished while reducing the likelihood of nutrient deficiencies.
Incorporate Regular Physical Activity: Engage in regular physical activity to increase calorie expenditure and support weight loss. Aim for a combination of aerobic exercises (e.g., brisk walking, jogging, cycling) and strength training exercises (e.g., weightlifting, resistance training). This helps build lean muscle, boost metabolism, and improve overall fitness.
Practice Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savor each bite, and avoid distractions like television or smartphones while eating. Mindful eating can help you better recognize your body's signals of hunger and fullness, preventing overeating and promoting healthier eating habits.
Stay Consistent and Patient: Sustainable weight loss takes time and requires consistency. Focus on long-term changes rather than quick fixes. Set realistic goals and celebrate small victories along the way. Remember that weight loss is not linear, and there may be plateaus or fluctuations. Stay motivated, track your progress, and seek support from friends, family, or a healthcare professional if needed.
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IS IT EVER TOO LATE?
No, it is never too late to start getting fit. Regardless of your age or current fitness level, engaging in regular physical activity and adopting healthy lifestyle habits can bring numerous benefits to your overall health and well-being. Here are some important points to consider:
Health Improvements: Regular exercise can help improve cardiovascular health, increase muscle strength and flexibility, enhance bone density, boost metabolism, and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Functional Fitness: Engaging in exercises that focus on strength, balance, and flexibility can improve your ability to perform daily activities, maintain independence, and reduce the risk of falls, especially as you age.
Mental Well-being: Exercise has been shown to have a positive impact on mental health. It can help reduce symptoms of depression and anxiety, improve mood, enhance cognitive function, boost self-confidence, and promote better sleep.
Social Engagement: Participating in fitness activities, group classes, or team sports provides opportunities for social interaction and can help you connect with others who share similar interests.
Individualized Approach: It's important to listen to your body, start at an appropriate fitness level, and gradually progress. If you have any concerns or pre-existing health conditions, it's advisable to consult with a healthcare professional before starting a new exercise program.
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