Fifteen Tips for Shedding Unwanted Pounds

From the AMA Family Medical Guide

Want to lose those unwanted pounds? If so, you’re not alone. Many begin the new year with a resolution to lose weight. We all know this means eating a healthy, balanced diet. But it also means exercising. And that’s where many fall short. More than 60% of American adults fail to get the minimum recommended amount of exercise: half an hour to an hour of moderate activity most days of the week.

The exercise needed to help lose weight and keep it off can be as simple as brisk walking. In fact, many who dislike participating in sports are surprised to find how much they enjoy walking. You can break up the recommended thirty minutes to an hour into ten or fifteen minute sessions scattered throughout the day.

Even a small increase in physical activity can substantially reduce health risks, especially if you’ve been inactive.

What Exercise Does For Your Health

• Lowers risk of premature death

• Reduces risk of heart disease, high blood pressure, type 2 diabetes, and some cancers

• Your heart pumps more efficiently

• Fights depression and anxiety

• Improves strength, flexibility, and balance

• Helps maintain a healthy weight

• Tones muscles

• Helps control appetite

• Keeps your mind sharp

• Makes you look better

• Boosts your self-confidence

Find a type of exercise that fits your schedule, is fun and rewarding enough to keep from getting bored and quit.

Practical tips for incorporating physical activity into daily routine:

1. Get off the bus a stop or two early & walk the rest of the way to work.

2. Use stairs instead of elevator.

3. Go for bike rides with family.

4. Take family walks after dinner.

5. Do yard work and gardening.

6. In bad weather, walk inside the local shopping mall a few times. 

7. On weekends, plan outings such as hiking, skiing, or ice-skating instead of going to the movies. 

8. Ride stationary bicycle or use hand weights as you watch TV. 

9. Take the dog (or a neighbor’s dog for a walk. 

10. Do your own housecleaning.

11. Wash and wax the car.

12. Go dancing.

13. Pull children around neighborhood in a wagon or sled.

14. Park farther from store or office.

15. Jump rope! 

All types of physical activity are good, lowering health risks and possibly helping you live longer-as long as you do them regularly. The more exercise and more vigorous it is, the greater the health benefits, but even moderate activity is beneficial. The key is to get started.

American Medical Association Family Medical Guide book. To order please call, 800-567-4797.