Exercise is a valuable element in a weight loss program, but exercise alone results in only modest weight loss and at a slower rate than calorie restriction. Although combining it with diet results in greater loss of weight and body fat than dieting alone, exercise is especially important for maintaining weight loss. And adding exercise to calorie restriction makes the dietary changes easier because they need not be as drastic. It is easy to see why this is so. To lose 1 pound per week requires a deficit of about 500 calories a day. By adding a half hour of moderate to vigorous exercise per day (enough to burn 250 calories), you reduce the dietary restriction to a more manageable 250 calories per day.
The effect of exercise is cumulative. For example, while it takes about nine hours of walking at a normal pace for a 175-pound person to burn 3,500 calories, the walking does not have to be completed all at once. You can achieve the same calorie deficit if you walk for half an hour each day for 18 days or an hour for nine days. You can even break up an exercise session into segments: for example, a 10-minute walk in the morning, 10 minutes at lunch, and 10 minutes in the evening still burn the same number of calories as a single 30-minute walk.
Start an exercise program gradually. Trying to do too much, too soon may lead to muscle strain and soreness, or even injury, which may lead to the desire to quit. And remember that sedentary people over the age of 50 should consult their doctor before starting any vigorous exercise program.
1. Increase your amount of everyday physical activity. Look for ways to add physical activity into your lifestyle: For example, walk rather than drive, or take the stairs rather than an elevator or escalator.
2. Add a formal walking program. Walking is appealing because it can be done anywhere and requires no special equipment (other than a supportive pair of shoes), and almost anyone can do it. Set your own pace: You expend approximately the same number of calories during an hour of slow walking as in half an hour of brisk walking. Start by walking for half an hour, three times a week. Once you become comfortable with this level of activity, walk for the same length of time five days a week. Next, gradually increase the duration of your walking to 40 minutes, then 50 minutes, and ultimately an hour. As you become more physically fit, you will be able to walk faster and go farther--and thus burn more calories in a given period of time.
3. Vary your activities. If you enjoy walking, make it the foundation of your exercise program. To prevent boredom, and also to work different muscle groups, choose other activities to substitute for walking on some days. Good choices include aerobic dance classes, bicycling, line dancing, or swimming. The most important rule, however, is to engage in activities that are enjoyable and convenient to do regularly.
4. Start a weight-training program. Working a muscle against resistance increases muscle size and strength.
