physical activity

An increase in physical activity is an important part of your weight management program. Sustained physical activity is most helpful in the prevention of weight regain. In addition, physical activity helps to reduce cardiovascular and diabetes risks beyond what weight reduction alone can do. Physical activity contributes to healthy bones, muscles, and joints; reduces falls among the elderly; and helps to relieve the pain of arthritis. Physical activity does not have to be strenuous to be beneficial. Moderate physical activity, such as brisk walking few times a week, also has health benefits.

Benefits of Regular Activity

- Your weight is much easier to control when you are active.
- Physical activity can be lots of fun.
- You can be with other people when you are active.
- When you’re physically active you’ll feel better and you’ll look better
- Physical activity is good for your heart.
- Physical activity is a great way to burn off steam and stress and helps you to beat the blues.
- You’ll feel more confident when you are active.
- You’ll have more energy.

Useful tips to become more active

- Begin slowly. Pushing yourself too hard or too fast will make you sore and discouraged.
- Set realistic goals. Being realistic helps you to feel good about yourself, and it helps you to keep up the good work.
- Reward yourself for reaching your goals.

Way to begin an physical activity program

For the beginner in a sedentary lifestyle, activity level can be very light. The best way is to start your physical activity with walking program. This activity is easy way for most people to get regular exercise because it is not require special facilities or exercise equipments.
Perform at least three sessions of walking program per week.

First week:
- warm up: walk 5 min.
- exercise: walk briskly 5 min.
- cool down: walk slowly 5 min.

Gradually increase brisk walking time to 60 minutes (every week 2 min), three or four times a week.