Do physical exercises
Many studies have confirmed that exercise is necessary for weight loss and good health.
Employees of the University of Texas analyzed the data of 18,600 healthy people (both men and women, whose age was at least 26 years old). It was established that among women who lead an active life, the risk of developing Alzheimer’s disease, chronic kidney disease, chronic obstructive pulmonary disease, stroke, and congestive heart failure was 20 percent lower compared to women who do not engage in physical activity.
After the end of the study, experts concluded that even a slight increase in physical activity can significantly reduce the probability of many chronic diseases.
Remember that people over 50 years of age with chronic diseases should consult a doctor before starting physical exercises. This is especially true for smokers, people with high blood pressure and high cholesterol.
In order for the exercises to be safe, productive and useful, you need:
- An individual set of exercises, which includes aerobics (active exercises), strength exercises (if they are not contraindicated), stretching, flexibility exercises.
- You can walk, jog, dance. During such exercises, every muscle works, and this is positively associated with cardiovascular health. Note that aerobics is very effective against excess weight. The optimal duration of classes is 20-25 minutes, and the frequency is at least three times a week. How to choose the right pace of exercise? You must be able to hold a conversation (this is the so-called “speaking test”).
- Strength exercises. They have a beneficial effect on the muscles, posture, lower back, and general well-being. Exercise two or three times a week.
- Stretching is essential for flexibility, and it also improves joint function. Stretching exercises are the prevention of lower back injuries and muscle pain. Yoga, gymnastics and Pilates are best for overweight people.
Get rid of bad habits
Realize that taking care of your body is the key to health and a slim figure. When you drink alcohol or smoke, you destroy it yourself. If you have an addiction, treat it. Visit a doctor or psychologist, let them help you overcome your unhealthy obsession. In some cases, medication will be required. For example, Bupron XL is widely prescribed as a smoking cessation aid, and when used in combination with a comprehensive counseling and support program, it can help people to successfully quit smoking. And Acamprol is used along with counseling and social support to help maintain abstinence in people who have successfully overcome their drinking problems. It works by restoring the natural balance of chemicals in the brain.
Find a hobby
Take an interest in something: painting, stamp collecting, or something similar. Try to make your life meaningful. Be busy with interesting activities. Every day you live should bring new discoveries, make you happy. Thanks to this, it will be easy for you to lose weight.