Exercise for gradual weightloss and more of a lifestyle change may vary greatly depending on your fitness and health status. In particular any muscuko skeletal pain will need to be identified and taken into consideration.
As Joanna and Andrew have stated, exercise that you find enjoyable is extremely important for your success in maintaining a long term lifestyle approach to fitness and gradual weight loss.
30min each day of continuous or higher intensity interval exercise (alternating days of aerobic and resistance training) combined with a low glyceamic load diet will be very helpful in attaining weightloss goals. It is very hard to out run a bad diet!
The American College of Sports Medicine recommends a combination of resistance training 3 days per week in addition to aerobic exercise (running, cycling, swimming) 3-4 days per week.
For resistance training I would recommend using exercises like squats, push ups, pull ups and lunges. Aim to complete repetitions in a full range of motion to improve joint mobility and strength through the entire movement. Master bodyweight before advancing to lifting with additional weight. Assessment and guidance from an exercise professional will be very necessary.
Aerobic exercise may start with walking. If 10mins of walking is all you can manage, that is fine. Research indicates that 3x 10min moderate to vigorous exercise bouts during the day has a beneficial health effect.
The social aspect of exercise is extrememly important, there are many walking, running and cycling groups who will embrace new group members and encourage your fitness journey. You can make many new friends by joining a group. It may be intimidating at first, but push through the comfort zone and turn up to some exercise groups. Other examples are: strength and balance groups, yoga, pilates, zumba, tennis, badminton, water aerobics, crossfit, touch football, futsal, soccer, basketball, boxing, rock and roll dancing and many more.
An Example week may look something like this:
- Monday Pilates class am or pm
- Tuesday brisk walking with friends, group or self, 30-40min am or pm
- Wednesday 20min run by yourself or with a friend as you are time poor
- Thursday Resistance Training at home using full range of motion bodyweight exercise or with your exercise professional at their gym or studio
- Friday morning Pilates
- Saturday morning walking or running group or soccer, football, tennis, swimming or cycling etc
- Sunday easy walk for 1hr with family or friends
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