According to the National Center for Health Statistics, more than 70 percent of adults in the United States struggle with being overweight or obese. If you are looking to lose weight, increasing physical activity with both aerobic and muscle-strengthening exercises can help. Keep reading to find out some of the best exercises for weight loss that can help you lose weight to reach your goals.
1. Walking
Walking is considered one of the best exercises for weight loss because it is low-impact and easy to do for free. Because walking causes little strain on the body, it can be a useful workout to a wide range of ages and ability levels. Walking can help reduce visceral body fat, increase cardiovascular fitness, and reduce the risk of heart disease and stroke. You can go for a walk around your neighborhood, around the office during your lunch break, or on a treadmill. Walking is a great exercise regardless of the pace at which you move.
2. Cycling
Another one of the best exercises for weight loss is cycling. The average adult can burn anywhere from 400 to over 500 calories per hour while cycling, depending on speed and vigor. Cycling is another low-impact exercise, which means even people with joint issues can often do it. Studies show that cycling can reduce both body fat and overall body weight. Go for a bicycle ride through your neighborhood, or hop on an indoor stationary bike at home or at the gym.
3. Strength Training
Strength training refers to any type of resistance training that builds muscle. You can use resistance bands, dumbbells, kettlebells, and strength-training machines. Strength training is one of the effective exercises for weight loss because it not only promotes muscle growth and builds strength, but it can also raise your resting metabolic rate, which causes your body to burn more calories at rest. Strength training both helps you lose weight and helps you keep the weight off. Try to do some form of strength training for about an hour three to five days a week for the best results.
4. Swimming
If you have achy knees or back pain, then swimming may be one of the best exercises for weight loss for you. This exercise is easy on your joints, and it incorporates your whole body for a full cardio workout. Studies have found that swimming for an hour three times a week can significantly reduce body fat, reduce cholesterol and blood triglycerides, and improve flexibility. Swimming provides both cardio and strength training benefits, and the resistance of the water requires your muscles to move more efficiently and use oxygen more wisely.
5. Jumping Rope
One of the most fun and effective exercises for weight loss is jumping rope. Jumping rope helps your body burn calories, improves cardiovascular health, increases all-over toning, and improves coordination. This exercise works multiple muscle groups all at once, including your core, lower body, and upper body, while also getting your heart rate up. As a bonus, a jump rope is an inexpensive piece of workout equipment that you can use right in the comfort of your own home.
6. Yoga
Yoga combines physical activity with meditation and is a popular way to practice mindfulness. Research suggests that doing yoga for half an hour at least once a week can help overweight individuals lose weight and lower their body mass index, or BMI. Yoga helps burn calories, promote balance, and increase muscle mass and tone. Because of the mindfulness aspect, people who do yoga are also more likely to recognize when they are truly hungry and full, which can reduce overeating and unnecessary snacking.
7. High-Intensity Interval Training
One of the best exercises for weight loss is high-intensity interval training, or HIIT. This type of exercise alternates short bursts of intense exercise with recovery periods of lower intensity. HIIT is considered time-efficient because a 10- to 30-minute session can burn as many calories as a longer, steady workout. To ease into HIIT, start with an intense workout for at least 30 seconds, then rest for at least 60 seconds. For example, you can sprint as fast as possible on the treadmill for 30 seconds and then jog slowly for a minute or more.
Support Your Weight Loss Journey with Supplements
Regularly incorporating one or more of these exercises for weight loss can help you make significant progress toward your weight goals. Adding supplements to your daily routine can also help support your body with what it needs to lose weight. Try out our Weight Support daily supplement that is designed to aid in digestion, stabilize blood sugar levels, and help decrease cravings and feelings of hunger.
If you have any questions about losing weight, feel free to schedule a consultation to get advice from one of the pharmacy experts at The Drug Store!
