As a cardiologist, I am well aware of the many benefits of exercise. However, it is important to note that exercise alone will not cause you to lose weight. The biggest thing that will impact your weight loss is how much you are eating, or rather not eating.
In fact, if someone has a lot of weight to lose or is not used to exercising, too much exercise at the beginning can be dangerous. It can be hard on your joints and can even cause injury.
We advise you to avoid strenuous exercise and high-impact exercises such as running, high-intensity intervals, or high-impact aerobics. If you have any medical condition or physical limitation, please consult with your doctor before beginning any exercise program to ensure that you are able to perform the exercises safely.
Being active is good for you, but the extent of that activity is what is dangerous. For most patients who come into our weight loss clinic, we recommend starting with walking. Walk out of your house or out of your workplace and go in any direction you want for three minutes as fast as you can and then come back. Everyone has three minutes in their day to start a walking program. It does not require a lot of effort or a lot of time.
For most people, this is a great habit to start with and will help you become more active than you previously had been.
Once you’ve done these short, three minute walks for a little while, move up to five to ten minutes. Walking is a simple exercise that requires no equipment, and almost everyone can do it.
The key is to do something physical every day. It doesn’t really matter how much you do, but rather how consistent you are doing it.
Consistency is key.
You also want to remember to drink plenty of water before, during, and after exercise. Because you are more active, you will need to drink more water.
Ideally, you do want to be active every day and make it a habit, whether it is just going for a walk or doing a few jumping jacks in your living room, after being cleared by your doctor to do so. In the beginning, be sure you do not overdo it so you can avoid injury. Instead, build up to more intense activities.
If you are ready to join Healthy Steps and achieve rapid weight loss results, schedule a consultation at one of our three medical clinics in the Los Angeles area.