Exercise is a key element in any weight loss programme. It is proven that regular physical activity together with a healthy balanced diet will result in significant long term weight loss. There are many other health benefits associated with taking regular exercise including helping to reduce conditions such as diabetes, high blood pressure, high cholesterol, osteoporosis and heart disease. Exercise can also have positive psychological effects through the release of endorphins which enhance the mood and make you feel happier. It is also known to reduce depression and anxiety, and help with stress.

Intensity

Anyone of any size or age can do some form of exercise. The important thing is to start off slowly, especially if you are new to exercise or very overweight. Start slowly and gradually increase your pace. Choose something simple and not too strenuous. Activities such as walking, cycling or swimming are low impact and will be easy on your joints. As your fitness improves you can increase the intensity of the activity. It is important not to overdo it, especially at the beginning. When you exercise you should be able to have a conversation with the person next to you. If you cannot talk you are possibly pushing yourself too far. Alternatively, if you can sing, you are probably not trying hard enough.

Weight loss will occur if your calorie intake is less than those you burn off or use up. Even small changes to your daily routine can make a big difference to the amount of calories you burn and help you lose weight, for example, take the stairs instead of the lift, or get off the bus one stop early and walk the rest of the way.

Planning

Although you can incorporate general activities in to your daily routine it is also essential to plan structured exercise throughout your week. Choose exercise that you enjoy or can do with friends or family. If you do not enjoy the exercise you will quickly lose motivation and stop. Try taking part in different types of exercise to prevent getting bored. Join a gym or dance class, or meet friends to go for a brisk walk. Plan to go at the same time each week to make exercise become a part of your normal lifestyle.

Remember to consult your doctor before starting an exercise programme.