Needless to say, no weight loss program is really complete if an exercise routine has not been incorporated.
If you want to lose weight, cardiovascular exercise is a must.
If you haven't been exercising at all, start by walking a few blocks. Gradually increase the speed and the duration. Once you feel that you are ready, try jogging.
Jogging may seem overwhelming, especially if you have never jogged before. 43-year-old Sita had wanted to start jogging
for a while, and would always say, "My aim is to be able to jog a round
of this park without stopping." So her friend Latha one day said "Why
don't you jog with me," and Sita said, "Oh no, I will not be able to
jog at all. Maybe after some time, when I feel like I have enough
stamina."
A month later, she met Latha again. When Latha asked her if she had started jogging,
Sita admitted that she had not. Latha then said, "Look, why don't you
jog with me, and don't set any target for yourself. Just jog as much as
you can, and stop the minute you feel a little tired. It doesn't matter
even if you jog two steps."
So, Sita agreed, and she jogged besides Latha for a
minute before stopping. After that she made it a point to jog at least
that distance everyday. Gradually, she increased the distance and, a
few months later, she was able to jog an entire round of the park!
Set realistic goals for your exercise routine,
or you will get disheartened. Sita's goal was not to straight away jog
ten rounds of the park. Do this, and you will lose heart before long.
Almost everyone tries to start jogging
at some point or the other, and then they start detesting it and give
it up. This is because they push themselves to breakpoint the very
first day, and then just cannot sustain the pace.
The best thing to do would be to start
very gradually. Jog until you can, and stop when you feel tired. The
next time you go for a jog, aim to jog at least the same amount. If you
very nearly killed yourself the first time round, the second time you
will be able to reach the same distance with a great deal off
difficulty, and will dread your jogging
session the third time. Even if you do manage to push yourself, you
will finally give up trying to equal your first time, and will
consequently get disheartened. So, start gradually.
Aim to reach a level of vigorous exercise. Walking
is a great exercise, it will help you lose some weight, and it will
help prevent you from putting on more, but if you want to reap all the
benefits of walking, make sure you walk at a brisk pace. The key is to increase your heartbeat.
Make your weight loss programme a priority and put it above everything
else. Just like your job timings are inflexible, and you work all your
other activities around your office schedule, so also make an exercise
schedule and never waiver. If you have to go for a movie, buy tickets
for a show after your workout, or don't go. If you have to meet friends
for a drink after work, join them a little later, after completing your
workout.
Remember, if make your exercise plan a priority you are
saying to yourself that your body is more important than your
entertainment - which is the way it should be. And, a few months down a
line, your entertainment will be a lot more fun in your new body!
