Regular physical activity is one of the most important things anyone can do to manage their weight and improve their health. Continuous physical activity is very helpful in helping everyone to maintain their weight or prevent weight gain. Sitting less over a place and moving more at regular intervals have remarkable benefits regardless of sex, age, body type, or recent fitness level. Exercise or any physical activity helps in reducing diabetes, reduce weight or obesity, arthritis pain, risks of cardiovascular disease or heart disease, and improve body function, muscle strength, mood, flexibility, and quality of life.
When starting any physical activity or exercising, do remember to start it slowly and steadily increase the power but safely with these S-M-A-R-T guidelines.
S – Start slowly so that your body adapts to the new regime and is able to tolerate it. Start with 10 minutes at a time 2 times a day and then add activity by increasing the time or repeating the activity.
M – Modify the activity according to your body tolerance so that you stay active as much as possible without getting hurt, pain, stiffness, and fatigue. Changing the activity level will help to get more results and have an interest in the activity.
A – Activity should be friendly i.e. have a low risk of injury to your body depending upon one's body condition or weight. One can choose any exercise or physical activity like walking, cycling, compound exercise, swimming, aerobics, yoga, or dancing.
R – Reach for a safe place and activity so that you do not hurt yourself while doing your exercise. The place is free of obstructions, well-lighted, and airy. Always start any new routine slowly but continue to follow it every day to get maximum return from it.
T – Talk to certified professional (Doctor, dietician, or exercise specialist) as they will be able to guide to properly about types of activity that are best suited to your body, the amount of exercise or activity needed, your capacity as per your current health condition and also help you learn the proper way of doing that activity or exercise.
As per your query, you can start your activity by first walking at a slow pace for 30 minutes for 3 days a week, increase it to 45 minutes for 5 days a week and then build to 1 hour at least 6 days a week with more speed. If you follow it daily, you can flush 100 to 200 calories or more per day depending upon the level of intensity of the activity. The same can be followed in our daily routine by taking the stairs instead of the elevator, Gardening, Swimming, cycling, Jumping rope, running or jogging, Playing any outdoor sports like basketball, volleyball, badminton, squash, etc. For postpartum women, try to mix your activities throughout the week at least 150 minutes of moderate-intensity activity activities that strengthen muscles. Moderate intensity activity can be done for 5 days in a week like walking, jogging, Squats, dancing, swimming, etc. and at least 2 days a week vigorous-intensity physical activity to strengthen muscles that work for all the body muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) like climbing or push-ups, dumbbell presses, planks, jumping rope, outdoor sports, etc.