Wellness Positive

  Well, it might seem obvious, but a little extra daily exercise goes a long way towards helping you lose weight. Your workout doesn't have to be anything strenuous - it can be as simple as climbing a few stairs or cycling - do any daily exercise that you find interesting, or that suits you, and it will help your weight loss program. Take a look at some of the exercises suggested below..

Stair Climbing:

  For those whose knees are in good condition, stair climbing is an EXCELLENT daily exercise and workout - one of the BEST WAYS to burn off excess weight, better even than running. Climb at least five stories, try to increase it to 10. This is a superb daily exercise for ANY weight loss program.

  Remember, when stair climbing, you ONLY burn energy when climbing UPWARD. When descending, you can use the elevator, if you wish. A Stair climbing workout is EVEN MORE EFFICIENT if you do it with a weight in your hands, or with weights strapped to your feet.

To make stair climbing easier on the knees, you might want to slip elastic bands on your knees to support them.

Alternative Exercises:

  For those with bad knees, who cannot climb stairs, brisk walking (for at least 30 minutes), or light running on soft ground are both acceptable, if less efficient alternatives.

If you choose to walk, remember - you MUST walk fast enough to GET YOUR HEART RATE UP for at least ten minutes. This is crucial.

Any exercise aimed at weight loss MUST get your heart rate up for at least ten minutes, or it is useless.

  "Upping your heart rate for at least ten minutes raises your metabolism, resulting in increased overall 'fuel burn'."

Other alternative Exercises:

  Cycling and swimming or rowing or kayaking for 30 minutes or so are all great alternative exercises - remember though, you must get your heart rate up for at least ten minutes, no matter what exercise you do.