Nice walks

Swimming

Exercise is essential to successful weight loss. Exercise helps control your appetite and therefore helps you stick with the diet. Moreover you get numerous health benefits from moderate exercise, including the fact that you will be shedding body fat and replacing it with muscle. People are found to feel less tension, depression, and anger when they exercise. Besides these benefits, significant physical activity reduces other risk factors related to obesity. Exercise lowers blood pressure, raises HDL ("good") cholesterol; lowers triglycerides; and increases insulin sensitivity, thus reducing diabetics' dependence on medication. All of these improvements reduce the risk of heart attacks and strokes. Exercise improves the efficiency of your heart, meaning that it is able to pump more blood per beat and rest longer between beats.

The richer your diet, ther greater your risk of suffering a heart attack or stroke during exercise. Fats and oils in the American diet cause red blood cells to adhere to one another, resulting in a 20 percent reduction in the amount of oxygen carried by the blood to the tissues. This depletion of the oxygen carried by the blood is especially critical to the heart, which is one of the musces most stressed during exercise and thus requires increased oxygen. Insufficient oxygen and nutrients to the heart muscle, coupled with adequate waste removal, can cause chest pain and may contribute to a heart attack and dangerous heartbeat irregularities. Most importantly, animal fats cause the blood to form clots, thus significantly increasing your risk of heart attack. When you consume animal fats, the blood-clotting elements known as platelets becoming more adhesive-they stick together more easily. Also, the blood-clotting proteins become more active. These changes cause the blood to suddenly form clots, in a process known as thrombosis. When clotting occurs in the heart artery, it is called coronary thrombosis. For doctors, this term is synonymous with "heart attack."

Therefore, people at risk of heart disease should eat well for several days before beginning an exercise program. And of course, before starting a diet or exercise program, see your diet if you feel you may have any concerns.

Before starting to exercise, you need to warm up for ten minutes. This should include gentle stretching exercises which prepare muscles for their workout. You should also start at a relaxed pace and then increase your speed as your body adjusts to the incresed demands. Finally you should finish your workout with a cool-down period that includes a short stroll and some gentle stretching. These measures will keep your muscles more limber and prevent them from excessively tightening after your workout.

REASONS TO EXERCISE

1. Exercise burns calories

2. Calories continue to burn after exercise.

3. Exercise counteracts plateaus

4. Exercise supresses appetite

5. Exercise reduces insulin

6. Exercise protects and increases muscle mass

Add time rather than intensity. You should be able to carry on a conversation with someone while you exercise. If you exceed your optimal levels, you will not be able to talk while you exercise; at that point slow down, catch your breath, and resume a more moderate pace. Make the time you exercise fun. If you enjoy exercise, it will become a habit. Exercise before meals. To take full advantage of the hunger-supressing effects of exercise, you should exercise before meals whenever possible.