Millions of Americans struggle with being overweight and being obese has become an epidemic. This increases the risk of diseases such as diabetes, heart disease, arthritis, and numerous others. People that are out of shape often have trouble doing everyday activities such as walking to the store or playing recreational sports such as basketball or tennis. Losing weight is about consuming a healthy amount of calories and following a strict exercise program. Caution:Before you start an exercise program, talk with your doctor. You want to make sure that you do not have medical ailments that you are not aware of. It is also important to follow a healthy diet, especially one that contains plenty of fruits and vegetables. Drinking plenty of water and liquids is also helpful and keeps your body hydrated. Some overweight people want to slim down, but they do not know what specific exercises are best for weight loss. The following 7 exercises can help you lose weight:


Walking is the most inexpensive way to lose weight and you can do so at whatever pace you choose. You can do this at any time of day or night. No special equipment is needed except your own two feet and legs. Walking is probably the slowest way to lose weight, but if you stick with a walking routine, you will eventually begin shedding pounds. According to one medical study, you should walk at least 30- 45 minutes per day, 3-4 times a week. If you continued this for a year, it is estimated that you could 30 pounds or more. Researchers have found that walking everyday can burn at least 300 calories. Walking does not have to be a solo activity. You can invite a family member or friend to join you. You can disuss the latest events, or what your favorite sports teams are doing, or whatever. The important thing is that you walk and burn off calories.


If you want more of a challenge than walking, then you consider running. It is an outstanding alternative and it does more to build up your cardiovascular system. If you plan on running, make sure you buy some comfortable tennis shoes. You should also invest in at a least a couple of pairs of jogging suits. Over a long period of time, running improves your concentration and state of mind. It also helps you lose weight faster than walking does. According to medical professionals, every mile that you run allows you to lose 100 calories. Studies have also shown that you should run at least 60 minutes a day in order to get the maximum benefit of running. If you have a busy schedule, you might want to consider breaking your workout into two 30-minute sessions. If the weather outside is terrible, you can jog in place in your home. Of course, it is not as good as running outdoors, but at least you will be able to work up a good sweat. Just like running, you will probably enjoy it more if you invite someone along.


Bicycling is not only a great way to slim down, but it can help you better appreciate the beauty of your city or town. It allows you to see new people and places that you may not otherwise be exposed to. Think of your bicycle as your vehicle that does not have to stop at traffic lights. You will be getting non-stop exercise and you can go as fast as you want. A policeman will not pull you over for speeding. Bicycling can strengthen your legs and increase your endurance. If you do not feel like going outside, you should consider purchasing a stationary bike. You can burn up to 300 calories in 30 minutes.

Step Aerobics

Step Aerobics is especially popular among women because they tone up their legs and hips. These exercises are difficult, but challenging. If you give maximum effort in doing this exercise, your body will definitely feel it when you are done. You can lose as many as 800 calories for every hour that you do them. Before you do this exercise, makes sure that you stretch your muscles. You do not want to risk injuring yourself unnecessarily. When you are first starting out, take your time and build up your endurance gradually. You will not see results right away. In fact, studies have shown that you will not see results for about two weeks. Be patient.


Dancing is a great way to lose weight and enjoy yourself at the same time. You can make it a solitary affair, or you can dance with a spouse. Maybe you want to get out of the house and dance the night away at a nightclub. Or you could just do it in the comfort of your own home. It does not cost any money and you can do it anywhere. You do not even need music in order to do it.

Jumping Rope

This exercise is great for helping you lose weight and is popular among young women. A rope is not that expensive and it will last for many years. All it takes is 15-20 minutes of intense activity of jumping rope 3-4 days a week to help you slim down. Studies have shown that jumping rope increases hand-eye coordination. This is why it is popular among athletes and it enhances their performance. Professional boxers use this exercise as a part of their training routine because it improves their foot speed and agility. Many people in the business world also use it to stay in shape and reduce stress.


Swimming is one of the most popular solitary activities in America. It is also one of the best exercises you can do to help you lose weight. Swimming gives your entire body a good workout and can help you lose as many as 800 calories an hour. It also helps to reduce stress and improve endurance. You can make this activity even more fun by inviting a friend and challenging them in a swim race.

Losing weight is not easy and it takes hard work, discipline, and sacrifice. If your health is important enough to you, sticking with your weight loss program will be worth the time. As time goes on, you will great sense of pride and higher self-esteem. Your family and friends will be proud of you, and you will inspire other people. You will feel better, both mentally and physically. Walking 30-45 minutes, 3-4 days a week will help you lose weight. It is recommended that you run for at least an hour per day. Bicycling and Step Aerobics are good exercises because they strengthen your cardiovascular system. They also keep your legs flexible and improve your stamina. Dancing is a fun exercise and you shed pounds for free. Jumping rope is an inexpensive way to slim down and stay in shape. It also improves your hand-eye coordination. Swimming is one of the few exercises you can do in which your entire body gets a workout. Caution:Before you begin any exercise, make sure that you do stretching exercises. They will reduce the risk of you tearing or pulling a muscle. If you consistently do these exercises, you will lose weight and feel better.


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