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One of the main reasons for various health disorders in females is associated with obesity. Obesity is such a complicated health issue that a single factor cannot determine the reason behind it. Causes can be individual behaviours or genetics as well. Behaviour includes, but not limited to, physical inactivity, change in dietary regime, side effects of medications, etc. Obesity is a serious condition as it reduces the quality of life and leads to self-esteem issues. It is also associated with diabetes, heart stroke and various types of cancer as well.
How a person’s body reacts to high-calorie food intake determines that genes play a major role in developing obesity. However, families should encourage their members to follow healthy eating habits and work on becoming physically active by doing effective weight loss exercises.
Obese people are more likely to get any serious diseases like high blood pressure, high cholesterol, heart strokes, gallbladder disease, breathing problems, mental issues such as clinical depression or anxiety, body pain, etc.
While it totally depends on the person’s schedule to take out time for some physical activity, the most effective time can be morning and evening.
During the morning, exercise helps a person to start their day with a high dose of endorphins, high dose of cortisol, triggering a positive feeling that can help a person stay active throughout the day.
Working out on an empty stomach has a major role in burning stored fat, making it the best time to lose weight. Our body draws more energy from the stored fats, due to the elevated levels of cortisol and growth hormone in the morning.
Researchers found that walking briskly for a duration of 45 minutes in the morning will make you get less distracted by delicious foods as compared to if you don’t exercise at all.
Following a particular set of exercises, every day in the morning can help in getting proper sleep and improves metabolism which ultimately signifies that you will burn calories throughout the day.
During the evening, our body temperature is at its highest and the ability to perform any task is at the peak. Due to the increase in body temperature, exercise helps in optimizing our muscle function and strength. It implies that our body is ready to exercise, making the evening hour a very effective time of the day to workout.
At dusk, our heart rate and blood pressure are at a stable state, which makes our body less vulnerable to encounter any injury. This also helps us in improving our performance during the workout. However, try to avoid working out after dinner as it may make it a daunting experience for you to get a good sleep.
Exercising regularly without disrupting your schedule is what matters the most. The benefits of a workout are innumerable. From reducing stress to improving skin, fitness and flexibility to fighting various illnesses.
A lot of exercises will help you lose weight. Some common calorie-burning activities include walking, jogging, running, cycling, swimming, weight training, yoga, pilates, etc. but many females tend to believe that one type of exercise is sufficient enough to get a healthy body but researchers have emphasized the fact that all four types of exercises (endurance, strength, balance and flexibility) are necessary for the overall improvement of the body. Also, one type of exercise might make you feel bored after some time and it might increase your chance of getting injured so why not try out something new every once in a while?
Endurance exercises: Commonly known as aerobics, helps in stabilizing heart rate. These physical exercises keep a person healthy and improve their ability to perform any task without getting tired. Endurance exercises help in fighting any kind of heart and lung ailments. It helps in dealing with diabetes, colon and breast cancer as well. Exercises that raise endurance are brisk walking, jogging, yard work, dancing, climbing stairs, biking, swimming, playing sports such as tennis and basketball.
Strength exercises: Building muscle strength is now more essential for females than males. Being strong enough to carry out any activity and fight back whenever and wherever required makes a woman feel powerful and independent. From day to day activities like walking up a staircase holding heavy bags, to punching a man who is giving you a hard time, strength exercises have numerous hidden benefits. Using ‘weights’ can help in improving muscle strength, which is also called ‘resistance training’. Initially, use light weights and then eventually you can keep on adding more weights to improve your strength.
Stretchy bands with different strengths can be used in order to increase power gradually. A beginner should use a light band until they are comfortable to move on to a stronger band. Some strength-building exercises are weight lifting, arm curls, wall pushups, using resistance bands, etc.
Some safety tips to keep in mind while doing strength exercises:
Balance exercises: Balance exercises help a person to restrict any kind of fall that can have serious consequences given the fact that adults are so prone to falling. Lower body strength exercises also improve balance, like standing on one foot, standing from a seated position, the heel-to-toe walk, and the Tai Chi (moving meditation) exercise which involves moving the body slowly while breathing.
Some safety tips to keep in mind while doing balance exercises:
Flexibility exercises: One of the most common flexibility exercises is stretching. It will help you to reach down easily to tie your shoes or look over your shoulder when you reverse your car. Flexibility exercises include leg stretch, back stretch exercises, inner thigh stretch, etc.
Some safety tips to keep in mind while doing flexibility exercises:
The major benefit of doing exercise is to lose weight but there are some additional benefits as well like:
Older women who exercise regularly are less likely to develop any kind of illness like high blood pressure, Alzheimer’s disease, diabetes, obesity, etc. It also helps in improving immunity, digestive function and body balance. Start your exercise slowly, do not jump into intense workouts. Make a proper stretching routine before trying out any type of other exercises.
This will allow your muscles to relax and you will be less likely to injure yourself when you do the actual training/exercise. Aerobic exercises help in overall fitness because they increase the body’s stamina and ability to use oxygen. Your age should never be a barrier to perform any type of physical activity that meets your fitness needs!
Since the pandemic is in no mood to meet a dead-end, you can try out some effective exercises that can be carried out indoors. Planks, crunches, skipping, mopping, squats, lunges are some most effective indoor workouts that help in weight loss. Indoor exercises have a lot of benefits like:
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