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Exercise Guidelines

February 11, 2013 by John M. Bills, Jr., MD

  1. Regular exercise is almost certainly a requirement for long-term weight loss. Researchers in Colorado and Pennsylvania studied thousands of people who lost more than 30 lbs. and kept it off for at least 2 years. The most common factor was that 91% of them were regular exercisers. Only about 30% of American adults are regular exercisers.
  2. Walk! If you don’t have an exercise habit, walking is a low-impact exercise that requires no special or expensive equipment, and you can do it just about anywhere.
  3. Balance your exercise. Aerobic burns calories better, but strength training (weights, sit-ups, push-ups) makes you feel good and gives other muscles a break. Try alternating aerobic and strength training 6 days a week, and rest completely one day a week.
  4. Start slowly and build up. Doing too much too fast can cause injury or burn-out. Start with 10-15 minutes daily, and add 5 minutes every two weeks. In just two months you’ll be up to 30 minutes a day.
  5. Exercise physiologists tell us that to maintain our weight, we need 30 minutes of daily exercise 5 times a week. But in order to lose weight, we need 60 minutes of daily exercise 5 times a week.
  6. Make exercise a priority! If you exercise after you’ve done everything on your “To Do List”, you’ll never get to it. Make exercise one of your top 2 or 3 things to do each day.

Filed Under: Diet, Exercise, Obesity

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Business Hours

Day Open Close
Monday 8:00 4:00
Tuesday 8:00 4:00
Wednesday 8:00 4:00
Thursday 10:00 6:00
Friday 8:00 4:00
Saturday 9:00 1:30
Sunday Closed

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