Obesity

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B.      Endurance Exercises – These are activities which build your energy and staying power, such as walking, jogging, swimming, cycling etc. These exercises, also known as aerobic or cardiovascular exercises, increase your heart rate and breathing for an extended period of time and contribute to weight loss through increased oxygen and improved metabolism.

C.      Stretching Exercises – These warming exercises before workout prevent muscle and tendon injuries and become important as we age. While stretching won’t help you much to lose weight or strengthen muscles, it does increase your flexibility, which in turn allows you more freedom of movement. It also improves posture; circulation and balance; lengthen muscles; soothes painful joints; minimises post-workout fatigue and prevents or helps relieve lower back pain.

D.      Balance Exercises – Improving lower body strength will help improve your balance, and better balance means reduced risk of falls. Try these exercises: –

• Stand on one foot for about a minute and then on the other leg. Repeat 2-5 times.
• Walk heel to toe. Your heels and toes should touch or almost touch, Walk for 2-5 minutes.
• Practice sitting down in the squatting position and standing up without supporting or using your hands. Repeat 5-10 times.

 Health Benefits of Walking

98.     At the cost of repetition, it is important that multifarious benefits of walking should be highlighted as it is the most popular form of exercise. A good way to lose weight, without sweating in the gym or forcing yourself to do things you hate, is through a natural way – walking. It burns calories, strengthens muscles, carries a low risk of injury, builds denser bones, is easy on fragile joints, requires no equipment except a good pair of walking shoes, requires little preparation and can be done anywhere, anytime. During lifetime, a person walks more than 1,50,000 kilometers. If you walk a little faster for a few more minutes each day, obese persons will lose weight and gain better physical and mental health. From normal brisk walking, you can progress to “meditation walk” also called “mindful walk”, which combines basic principles of meditation such as deep breathing, concentration and relaxation with rhythmic walking when the health benefits will be even better.