How to incorporate aerobic exercises to lose weight?

Question

Hi doctor,

I am a 35-year-old female, who wants to lose weight. I want to know the benefits of incorporating aerobic exercise into my routine as part of a weight loss strategy. I have heard that aerobic activities can be effective for shedding excess weight, and I am keen to understand more about the specifics. What is the recommended frequency and duration of aerobic exercise per week for optimal weight loss results? How important is dietary support alongside aerobic exercise for weight loss? Are there any specific nutritional guidelines I should follow to maximize the benefits of my exercise routine?

Please explain.

Answer 1

Hello,

Welcome to icliniq.com.

I went through your query.

Regular exercises such as running, swimming, and cycling can be added which are aerobic exercises that will surely help get you going and build basic endurance. I suggest you follow the instructions mentioned below.

1. Get up and stretch yourself after every 45 minutes to one hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some meditation can surely help here.

3. Plan your week so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk in airports or stations. Take stairs rather than escalators.

5. After 15 days of being active, start with a small home-based workout and gradually go back to adding weights.

Hope it helps.

Thanks and regards.