5 Simple Exercises for Weight Loss

5 Simple Exercises for Weight Loss
5 Simple Exercises for Weight Loss

Whether you recently had bariatric surgery or are in maintenance mode, exercise is an important component of your weight loss journey. Regular exercise not only helps you to maintain a healthy weight, but also strengthens bones and muscles, improves heart and lung health, and strengthens your immune system. Exercise produces endorphins which also improve your mood. Finding the right exercise routine for you is key. If you enjoy what you do, then you will be more likely to stay consistent with it.

Here are 5 simple exercises that you may enjoy:

  1. Walking: Never underestimate the simplicity of walking. Start slow and work your way up to a brisk walk or eventually a jog if your knees are healthy. Over time, challenge yourself with bursts of brisk walking, followed by a slower pace. This type of interval walking has numerous benefits. Walking is considered an aerobic activity that significantly improves your cardiovascular health.
  2. Strength Training: Strength training is one of the most effective weight loss exercises. Increasing lean muscle mass speeds up the metabolism, decreases body fat, and changes body composition. You don’t have to join a gym to engage in strength training unless that is something you want to do. You can choose exercises that use body weight alone, resistance bands, free weights, or machines.
  3. Cycling: Cycling is an excellent choice if you have any knee issues. It is easy on your joints but great for cardiovascular health and strengthening your muscles. You can use a stationary bike or bike outside in the fresh air.
  4. Swimming: Swimming is a great option for people who need an activity that is low impact. It is easy on your bones and joints but burns a lot of calories, improves cardiovascular health, and tones muscles. Swimming laps is not easy, but with consistency, you’ll improve over time.
  5. Yoga: Yoga improves strength, flexibility, and balance. You can try yoga at home, or sign up for a class at the gym or a yoga studio. As with all exercise routines, start slow and choose a beginner’s class. Yoga is a form of exercise that can be modified to meet your needs. Your strength and flexibility will improve significantly over time.

When beginning a new exercise regimen it’s important to start slow. This will help you prevent injuries and extreme soreness. Try different forms of exercise and see what you enjoy the most. You will be more likely to stay consistent if you enjoy the exercise you are engaging in. The benefits of regular exercise are numerous and will improve your overall health.

Dr. Rajeev Vohra is a board-certified Fellow of the American College of Surgeons. He specializes in laparoscopic and bariatric procedures and has successfully performed more than 10,000 surgeries over his 30+ year career. Dr. Vohra has dedicated his career to providing patients in New York with the highest quality and most compassionate care.

  • American Society for Metabolic & Bariatric Surgery
  • The American Board of Surgery
  • American Medical Association