A lack of physical activity has been linked to 20 percent of all deaths of people 35 and older, and to increased risk of dying from cancer, respiratory ailments, and heart disease. These alarming findings were based on research by the University of Hong Kong and Department of Health, published the the Hong Kong Medical Journal.
Obesity combined with a sedentary life has been linked to metabolic syndrome. The risk of metabolic syndrome can be reduced by trimming the waste line. According to medical research conducted by Duke University, exercise – “even a modest amount of brisk walking weekly – can trim the waste line”.
Physical exercise is an important component of any weight loss effort. For some, they just cannot seem to find the time, or the motivation to make time, to exercise routinely.
Here are 10 weight loss exercise tips when you feel you don’t have time to exercise:
- Find a compelling reason to exercise…what’s your motivation? Write it down and put in a visible place as a daily reminder.
- Don’t take an all or nothing approach to exercise. If your regular exercise routine calls for 60 minutes, but you don’t have 60 minutes, reduce it to 30 minutes. Some exercise is better than none and you will feel better doing some exercise than no exercise.
- Complete your exercise in short segments. Three 10 minute segments of moderate-intensity physical activity can be just as effective as exercising for 30 consecutive minutes.
- Don’t let a lapse become a relapse or total collapse. Don’t beat yourself or give up over missing one workout…reschedule it!
- Change your exercise time; if your normal exercise time is in the evening, try a different time or a different day or week.
- Set realistic goals for yourself. Is it reasonable to complete 60 minutes of exercise every day? If not, start out with a less aggressive – 30 minutes every other day – schedule and work up from there.
- Record your progress in a journal.
- Solicit the support and encouragement of friends and family. Include friends and family in your exercise activity – walk or enjoy an outdoor event together.
- Share you exercise goals with friends and relatives. People that share their goals are more likely to be encouraged, rather than discouraged, to reach them.
- Write down any barriers that will prevent you from exercising. Sort out the excuses from the barriers. Plan a strategy for each barrier.
Consult your medical care provider before engaging in any strenuous physical activity.
For additional information: Source: Energy Metabolism Lab, USDA Human Nutrition Research Center on Aging, Tufts University