What Exercise Do You Need To Do To Lose Weight

These four UAE residents are at various fitness levels. But all are in agreement that exercise and physical activity are great ways to feel better, control weight, combat diseases, improve your mood and energy, sleep better, improve attention, and a great way to have fun. Image Credit: Vijith Pulikkal/Gulf News

◉How often do you exercise? Do you exercise at all? Beware, a sedentary lifestyle is a sure-fire way to physical and mental downslide.

◉How do you get out of that inertia? How regular and how long should one exercise? What are the different forms of exercises and who should be doing what?

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◉Here is an attempt to answer these questions. Let us start from what the physically unfit and the fit have to say, and listen to what UAE doctors and experts have to say.

Every waking moment of mine is given to the thought of working my way back into feeling healthy. It's been a long time since I even looked remotely like a healthy individual.

At53, I am touching 102kg with a height of 5 feet 11 inches. Forget about being told about my weight by everyone I meet, I have ceased looking at the mirror - any mirror - in the hope of not seeing someone this ungainly.

How Much Exercise Do You Need

So, in short, fitness and health are a constant monotone in my life, I get the signals loud and clear, as well as when on mute. But hearing them and taking up the steps - a lot many steps in my case - tend to be two different things altogether.

I have so far failed abysmally in listening to the voices of reason berating me to shape up: “get on the treadmill”, “do something good for yourself”.

I always make promises to do the right thing, to count the calories and take those mindful steps to cut down all the unwanted kilos I carry. And also to stop having people remind me of their gym hours and diet regimens each time they strike up a conversation.

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A well-directed exercise programme along with a proper diet will help you to attain your goals, said Dr Biju Pankappilly, Specialist Orthopaedic Surgeon, NMC Royal Hospital, Sharjah.

Exercise is powerful medicine which improves the overall metabolism of your body and burns calories. This results in better functioning of your heart, reduces your weight, burns fat and improves fitness which is very important for a healthy lifestyle, said Dr Biju.

Another important point is that the exercise helps to make your bone stronger, tearing up your muscles and the exercises help in increasing the density of your bones, explained Dr Biju.

Physical Activity And Exercise

I fractured my left ankle and it needed to be put in a cast for three months. This was a nightmare. I suddenly went from jogging every single night and playing tennis and cricket to keep trim to sitting on the sofa, comfort eating.

I would cross off the days on my calendar eager for the cast’s removal date to arrive much like a prisoner counting down the days before his release. Finally, it came off and the doctors advised me to take it easy for a while to allow the muscles in my ankle and leg to regain strength before I could run again.

Naturally, I ignored this. That same night I went on a 5km jog. Now, I have always enjoyed running as it gives me a sense of freedom but that night felt extra special. To not be hobbling around and be out there running again was amazing. But then COVID-19 turned our lives upside down, and the curbs meant we were all stuck at home with little else to do apart from raid the cupboards and fridge every five minutes and eat everything in sight.

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I have ballooned in the past three years and every time I take a bite from a burger/pizza/fried chicken and wash it down with an ice-cold sugary soft drink a sense of guilt comes over me.

“What are you doing to yourself?” cries my inner voice. I must start listening to it again and go back to my old routine starting with a breakfast consisting of two boiled eggs, a slice of brown toast and a black coffee. For lunch, it needs to be a big salad; lots of lettuce, cucumbers, tomatoes, carrots, peppers, onions and mushrooms. A freshly squeezed orange juice should accompany it.

A nice long run in the evening should be followed by one chicken shawarma with a fresh watermelon juice. Under this diet, my stomach used to be as flat as an ironing board. Now, a barrel has replaced the six-pack. I’ve been suffering from heart palpitations lately too, which has been very worrying. I’m in my early 40s and the doctor says I must start to take better care of myself. So, here’s to a life of vegetables and exercise. I’ll start right after a cheat day tomorrow…

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It’s never too old to take up the sport as part of an exercise regime, but only after checking with your doctor, Ramji Srinivasan said.

Vijith Pulikkal, who weighs 70kg and 5 feet 6 inches tall, is an early bird even on weekend and works according to a plan.

I'm not a gym rat, but exercise is a part of my life. Travelling and photography are the two activities I appreciate the most. They require a lot of movement and stability. It keeps me engaged, and that's how I like my life to be: capturing the moments and moving forward. Following my passion is what I enjoy and keeps me happy. And for that, fitness has a crucial role. When it comes to routine, I make sure to hit the gym five days a week. And there will be some days when you feel tired or 'not in the mood.' I'm sure everyone can relate to that.

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So what can you do on those days? Should you quit? No! Maybe taking a break for a day is acceptable, but always push yourself. Never find excuses. When you have a bad day, finding reasons to skip your workout can be a lot easier. Don't let your goals be derailed!

I'm an early bird. Even if it's a weekend, I plan my day accordingly. I don't like to be a couch potato. The more you engage, the lesser you feel stagnant. I believe being fit is the key to a happy, peaceful life.

My day starts with a cup of black tea, and I usually prefer oats or muesli for breakfast. It's an easy but healthy option for a quick breakfast. I prefer a simple meal for lunch, and later in the evening, I finish with an early dinner. I'm a foodie who loves to try different cuisines. But I believe in portion size. Eat moderately and be mindful so you don't need to avoid anything from your plate. Eating a moderate and varied diet can help with weight loss and control and help you stay healthy. Of course, you should feel satisfied at the end of a meal, not craving for more so that you won't feel the urge to snack or eat anything unhealthy.

Weekend Workout: 10 Easy Indoor Exercises When You Don't Want To Hit The Gym

Daily exercise will help in maintaining a healthy life, said Dr Mohamed Salim, Consultant Orthopedics and Sports Injuries, NMC Royal Hospital, Dubai.

The evidence in favour of physical activity or exercise is overwhelming, says Shankar who is 70kg and his height is 5 feet 7 inches.

My fitness journey was motivated by competitiveness and the constant need to strive for excellence in sports. As an athlete, you need skill and fitness, without fitness your skills cannot flourish. I started out lifting weights during my freshman year of university to gain muscle mass, I was lucky to meet individuals who were regulars at the gym that later became some of my closest friends during my undergraduate years. I played a lot of different sports that required muscular strength and endurance, so I slowly started to include running and rowing as part of my exercise routine. As time went on I started to realise that the benefits of physical activity were not just physical but also mental. It helped me alleviate stress and anxiety, as a result, I was able to maintain a positive mindset and get through life’s toughest challenges one day at a time.

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The evidence in favour of physical activity or exercise is overwhelming. If you live in an urban area, just walk down a busy street and you will notice that at least one person is jogging or one gym located within a one-kilometre radius. Exercise has a wide range of health benefits that include but is not limited to: boosting the immune system, reducing inflammation, preventing unnecessary weight gain, enhancing mood and mental health, and preventing cancer and numerous other metabolic conditions (diabetes, heart disease).

It’s a well-established fact that exercise delivers oxygen and nutrients to your body tissues. It helps your cardiovascular system to work more efficiently. Exercise and physical activity are great ways to feel better, control weight, combat diseases, improve your mood and energy, sleep better, improve attention, and a great way to have fun.

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