A study by National Family Health Survey shows that between 2005 and 2015, overall obesity among Indian woman increased from 12.6% to 20.7%. It means one in every five women is obese in India.
If you are one of the 20.7% group, you know dieting alone is not enough if you intend to lose weight. The only way you will achieve your goal is if you also include exercise in your weight loss plan. But it is not easy, especially if you have never exercised before. But you are not without help here.
Given below are a few simple exercises that will make weight loss possible from the comfort of your home.
Walking: Walking is perhaps one of the simplest exercises one can do to lose weight. It is a low-intensity workout, and you can start slowly increasing your frequency, speed and duration as you progress. All you need to do is put on your walking shoes and get going. You can even carry your music with you to make your walks more enjoyable.
If you enjoy walking as an exercise and want to challenge yourself further all you need to do is add some weights to your walk. Known as the farmers walk, they work on your core muscles and improve your overall performance. You can alternate between carrying some weight in one hand or both hands.
Jumping jacks: Often used as a warm-up before working out, jumping jacks are an effective way to lose weight. They work as an ideal exercise as they are not too difficult to perform, and yet they provide a full body workout. All you need to do is jump up and down while throwing your hands and feet out. They can be done anywhere and do not require any additional equipment.
Swimming: Swimming is an extremely effective exercise to lose weight and tone your muscles. It works all your major muscles to make you fit and strong. Whether you are swimming freestyle, doing a backstroke or any other stroke of your choice, you can decide your own pace. Swimming is a complete exercise in itself, but you can also include other activities along with it.
Skipping Rope: Remember your childhood when you would skip rope for hours alone or with your friends? There are different variations of skipping which you can do to enjoy all the benefits such as increasing your heart rate and burning calories. It is not only a fun activity but one of the easiest ways to exercise. It is a very good cardio exercise, and the high intensity of the workout will help you lose weight.
Lunges: Lunges alone may not work if you want to lose weight but combine it with your other exercises and you have a winner. It speeds up your metabolism which in turn will help you burn fat, strengthen your knees and improves hip flexibility.
Surya Namaskar: The Surya Namaskar is one of the basic asanas in yoga that concentrates on different parts of the body and helps you lose weight. It is an ancient and powerful practice recognised widely across the world. It covers twelve different yoga poses encompassed in one. Doing this exercise helps increase your body flexibility and makes it stronger. It not only improves your physical health but your mental health too.
Dancercise: If you hate exercising but love dancing, then this one is for you. You can dance your way to fitness by doing dance exercises such as Zumba, or just jam to some Bollywood or Bhangra music. The rhythmic steps help move your entire body, giving you a complete workout. This is a fun way of including exercise into your everyday routine. It elevates your mood to help relieve stress, strengthens your muscles and boosts your energy levels too.
It is essential to keep in mind that every individual is different, and your results may vary from others. Results will differ with every type of exercise too. Only because someone you know lost weight faster with a particular exercise does not mean you will too. You need to decide which exercise suits you best and stick to it. And don’t forget to have fun while at it!