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Aim for 2 1/2 hours of exercise weekly. Start including regular strength training. Increase your lifestyle activity.
A great addition to a healthy diet is exercise. Cardio in particular helps your body burn calories and support a gradual weight loss. Aerobic exercises like running don't cause a lot of weight loss alone, but it's important to start running. It's when combined with diet that you see the best results for weight loss. Health professionals recommend that you include at least 2 1/2 hours or about 150 minutes of moderate intensity cardio activities each week. This amount of exercise comes with a lot of health benefits outside of weight loss. It can also improve your sleep and mood and decrease your risk of heart disease, stroke and diabetes. Try activities like: walking, jogging, hiking, swimming or doing an aerobics class. In addition to cardio, it's recommended to include a few days of strength training. This type of exercise can also support gradual weight loss. Weight training or resistance exercises also do not cause a lot of weight loss by themselves. However, they can increase your lean muscle mass which may help support a faster metabolism in the future and increase your body's ability to burn calories. Aim to include about 1-3 days of strength training each week. Try to work every major muscle group and do your exercises for at least 20 minutes per session. The following activities can count as weight training: weight lifting, using weight machines, or doing isometric exercises. Another great way to help you burn more calories and gradually lose weight is by increasing your lifestyle activity. Lifestyle or baseline activities are things you do in your typical day. They could be anything - raking leaves, gardening, mopping the floor or even walking to and from your car. These activities do not burn many calories at 1 time, but added up together at the end of the day can make a significant impact on your health and weight. You can also do yoga or pilates, both of which are good for posture, flexibility, improving balance, and mind-body connection. Think about your typical day and how much you move and walk around. Are there ways you can add more movement or steps to your day? Try parking further away, taking the stairs more often, going for short walk breaks at work or doing exercises during commercial breaks while you watch TV.