Exercising for weight loss doesn't have to be hard, just consistent. If you can get some form of exercise most days of the week, you will not only lose weight, you'll also be fitter. More importantly though, you'll live longer! Just a small amount of exercise can reduce your risk of heart disease significantly.
I have provided some exercise programs here for beginners. Choose one to start with then as you get used to that walking program, pick another and mix them up. Remember, start out at a low intensity and build it up as your body adapts. Any exercise is good so have a think about what you enjoy doing. Have a look at our Goal Setting, and our Motivation sections. Incorporate those with the following programs and you will achieve your weight loss goals in no time!
Program 1
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Start by exercising for 10 minutes, 6 days per week, or 20 minutes, 3 days per week. If you can do 60 minutes then even better.
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Always start with a light walk to warm up, and then increase the pace of your walk.
Program 2
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Warm up and stretch for 5-10 minutes.
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Power walk for 5 minutes, slow walk for 2 minutes.
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Repeat for duration of your walk.
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Always complete a warm down before finishing the session.
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