for it. This may be walking at a rapid pace, dancing, playing tennis, or
swimming. It can also mean a workout at the gym 3 times a week. The goal
should be to engage in a half hour of rigorous, sweat-inducing activity each day.
On the days that you don’t go to the gym, incorporate 30 minutes of daily
exercise into your daily routine. Don’t think you can spare a half hour? Then
divide the 30 minutes into three 10-minute blocks. Do 10 minutes of sit-ups or
push-ups in the morning before going to work. Walk briskly for 10 minutes on
your lunch break, or get off the train or bus 1 or 2 stops short of your destination
and walk the rest of the way home. Take the steps, and not the elevator, at work
or in the train station. After work, lift dumbbells for 10 minutes while watching
TV. Light exercise, like a last stroll around the block before you go to bed, is
also okay.
Heavy exercise should not be done before you go to bed, as it’s bad for
cortisol production and can keep you up at night. Cortisol is the enemy of
melatonin, the hormone that puts you to sleep.
When traveling, always check to see if there is a gym or pool at the hotel
where you’re staying. Combining different types of fitness can make all the
difference in your ability to lose weight and keep it off, not to mention in how
strong your overall health will be. But don’t start any exercise program before
obtaining a comprehensive physical from a knowledgeable physician.
- Slow Rhythmic Movements
Do you want to have the slim body of a Victoria’s Secret underwear model?
How about walking? It may not get any HGH going in your bloodstream, but it’s
great if you’re really overweight or are a little intimidated by starting a heavy
exercise routine. Take baby steps and start to walk every day before engaging in
a heavy exercise routine. When you walk, you get the benefits of slow, rhythmic
movements and improve your circulation while expanding lung capacity. If you
walk regularly, you will lose weight.
Walking should be a pleasant experience rather than a chore. If possible, you
should try to walk at least a mile a day. If you live in a warm climate, walk
outdoors. Fresh air can take the edge off a stressful day and can make you feel
more relaxed. This can help reduce cortisol, the stress hormone. - Stretching
Stretching will improve the flexibility of your muscles, tendons, and ligaments.
Do some stretching exercises for about 5 minutes before and after you engage in