What exercises can help a woman with a sedentary life lose weight?

Question

Hello doctor,

I am a 34-year-old female with a sedentary desk job. I have gained weight, currently weighing 209 pounds. I know the importance of exercise but do not know where to start. Can you explain how exercise contributes to physical fitness and weight management? What exercises will help someone like me who has been leading a sedentary lifestyle? Are there simple and effective routines I can incorporate into my daily life to improve my overall health and combat obesity? Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I have read the query, and I can understand your concern.

Regular exercises such as running, swimming, and cycling, which are aerobics exercises, will help get you going and build endurance. For more details, check these guidelines:

1. Get up and stretch yourself every 45 minutes to one hour, as sitting for a long can damage 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 pranayam can help here.

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

4. Use the long corridors and long waits for a quick walk in airports or stations. Take stairs rather than escalators. After all, you should sit for hours for work, so make the most of the time while you wait at the station.

5. If using a car, park the car away from the destination and try to walk.

6. After 15 days of being active, start with a small home-based workout like five-minute spot jogging, stretching, brisk walking, leg raises, or push-ups.

7. Gradually go back to adding weights.

I hope this will help you.

Thank you.