DR. DAWN HARPER

WEIGHT LOSS - EXERCISE

DR. DAWN HARPER | WEIGHT LOSS - EXERCISE

DR. DAWN HARPER | WEIGHT LOSS - EXERCISE 2/3

8 Reasons to exercise, regular exercise will:• Increasemetabolicrate

• Burnfatforfuel

• Increaseenergylevels

• Reducebloodpressure

WEIGHT LOSSEXERCISE

One of the most popular weight loss regimeshasalwaysbeendieting,anddietnaturallyhasa significant part to play in any effort to loseweight. However, study after study has shownthattoachievelastingresultsyoumustchangeyourlifestyle–crashdietsfailbecausetheydon’tchangeyoureatinghabitspermanently.All theexpertsagreethatanyweight lossprogramme

must includeacombinationof calorierestriction and exercise. This is evenmoreimportantover40when,lifestylechanges apart, we can expect to lose1/2apoundofmuscleandgainapoundoffateachyear.Asoberingthought!

Exercise actually suppresses yourappetiteandhere’san interesting factthatwillkeepyougoingwhenthesofaseemsmoreattractivethanthegym–exercising for30minutesboostsyourmetabolic rate for8hoursafterwards.Also,regularexercisewillincreaseleanmuscle mass and since muscle burnsmore energy than fat, you will burnmorecaloriesevenwhenat rest.Nowthat’swhatIcallaresult!

• Reducerestingheartrate

• Improvecholesterol

• Reduceriskofheartdisease

• Increase endorphins – natural chemicalswhichgiveyoua‘high’

DR. DAWN HARPER | WEIGHT LOSS - EXERCISE 3/3

How much exercise should you be doing?

Current guidelines suggest you shouldbeexercisingfor30minutesfivetimesaweek.

How do you know if you are exercising hard enough?

The“talktest”isasimplewayofjudginghow hard you are working. If you cantalkeasilywhileyouareexercisingyouaren’tpushingyourself hardenough. Ifyouaregaspingandunabletotalkatallyou should slow down. Somewhere inthe middle is just right, and if you aretaking up exercise from having beena bit of a couch potato, remember toincreaseyourlevelsofactivitygradually–tobeginwithitwon’ttakemuchtogetyououtofpuff!

It doesn’t have to be expensive or time consuming!

Forget fad diets and expensive gymmemberships, if you are serious aboutlosing weight and keeping it off, thentakealeafoutofFearneCotton’sbook.Weoftendismisswalkingasa formofexercisebutwalkingonemilecanburn100Calories.Itmaynotsoundmuchbutifyouwalkamileeverydayfor35daysthatequatestoapoundofweightloss.Keepitupfor8monthsandyouwilllosehalf a stone without cutting anythingfrom your diet – maybe it’s time torethinkyourjourneytowork.

• Invest inapedometerandaimtotake10,000stepsaday.Youmightsurpriseyourselfwhenyouactuallystartcounting!

• Walkthelasthalfmiletoandfromwork–overayearthis addsup toaround24,000kcal – equivalent tohalfastoneoffat

• Goforawalkinyourlunchbreak.Trytofindseveraldifferent routes so that you don’t get bored and ifyoucan,thinkupanindoorrouteforthoseinevitablerainydays

• Arrange to walk with a friend – it’s difficult to letsomeonedownjustbecauseyoudon’tfeellikeit!

• Stop using lifts – walking up and down steps isexcellentexercise

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