Getting Started with Exercise
During your medical weight loss program, Dr. Primack, Dr. Ziltzer and Dr. Rodarte will provide you with the education and support to begin an exercise routine. Exercising is a key factor to optimizing and maintaining weight loss during your program, so it is important to get started and stick with it. Regular physical activity can not only help with your weight but also reduce your risk of chronic disease, improve your balance, coordination, sleep habits and even your self-esteem. However, if you’re accustomed to a sedentary lifestyle, it may be difficult to determine just how to get started with physical activity.
Choosing the Right Exercise Program
Everyone’s weight loss journey is going to be different, so it is important to determine which exercise program will be right for your personal journey. As you work with your doctors to design the right program and begin exercising, you’ll want to keep a few things in mind, such as:
- You’ll want to start off slow. Find something that you can do at your own pace that is low intensity and will have a low impact on your joints.
- You’ll want to ensure that your routine is balanced. Choose activities that incorporate aerobics, stretching and light strength training.
- Choose activities that you find fun. If you are easily bored with your routine, then you will be less motivated to stick with it.
- Include different activities. Don’t stick to the same thing over and over again, try something new every once and a while.
- Don’t push yourself too hard. Know your limits and don’t push yourself past them. An injury could set you back during your weight loss journey and discourage you from returning to your routine.
- Set realistic expectations and goals for yourself. If your expectations are too high, you’ll be more likely to lose motivation or become discouraged.
Try to make your new exercise routine a part of your daily activities. Since you’re just starting off you can try easy and light activities such as:
These activities will encourage a good workout without putting too much strain on your body right away. Eventually, when you feel comfortable, you can kick up the intensity on your program.
Staying on Track with Your Exercise Program
Once you’ve begun your exercise routine, the most important thing is to keep up with it. Dr. Primack, Dr. Ziltzer and Dr. Rodarte will be there to aid in your journey, but it is up to you to make the lifestyle choices for your wellness. Find ways to stay motivated like working out with a friend or a group. Whatever you choose, make sure that you are comfortable and enjoying your new routine. Your increased physical activity level is important to your overall wellness and will help you to reach your weight loss goal.
Exercise vs. Incidental Activity
When you are active, your body uses more calories, and this helps you maintain a healthy weight. To lose weight, you need to burn more calories than you consume. This is why regular activity is a fundamental component of any successful weight loss program.
There are two primary forms of physical activity, and both can help you control your weight. They are:
- Incidental activity
- Planned exercise
What is Low-Impact Activity?
Low-impact activities are exercises that require minimal force between the body and another object, such as the ground. This form of activity is generally regarded as a good starting place for those interested in becoming more physically active.
During a low-impact activity, the amount of stress placed on the joints, bones and muscles is much less than experienced with other forms of exercise. This helps to protect joints like the knees, hips and ankles from injury.
Benefits of Exercise
Adding an exercise routine to your medical weight loss program can encourage long-term weight management. Exercise encourages weight loss by burning calories, toning muscle and improving metabolic health.
Benefits of Exercising Outdoors
In the early morning before the heat of the Arizona sun takes hold, there is no better time to take the fitness aspect of your weight loss program outdoors. The gym is great when it’s too chilly outside to work out but when the sun is shining and the air is fresh exercising outdoors can revitalize your body and mind:
Swimming while Trimming
A swimming pool might not be your first thought when you think about weight loss — but perhaps it should be, especially during the hot days in Scottsdale, Arizona.
Swimming is a one-of-a-kind workout. Not only is it a low-impact form of cardiovascular exercise, but it tones and firms muscles in a non-jarring way. It ignites metabolism, burns calories, trims inches and builds strength and stamina — all without stress on your joints. For instance, one hour of swimming laps burns more than 500 calories in a 200-pound person, according to the Mayo Clinic. Besides all of those beneficial factors, it’s a fun activity.
Walking for Health in Scottsdale
Scottsdale area residents who are participating in a medical weight loss program already have a great head start on dropping pounds quickly. To really jump-start their weight loss, many people choose to add walking to their exercise routines or even to use walking as their primary mode of exercise.