Welcome back to our weight loss series! In previous articles, we discussed the importance of motivation, having a solid “why” and “what” for your weight loss goals. We also explored diet strategies to help you succeed. Now, it’s time to dive into another crucial aspect of weight loss: exercise.
Exercise is one of the most effective ways to lose weight, improve mood, boost energy levels, and reduce the risk of chronic diseases. Research shows that exercise can even help decrease pain, reduce stress, and combat depression. In fact, one small study found that exercise was as effective as SSRIs (Selective Serotonin Reuptake Inhibitors)—a class of antidepressant medications—when it comes to treating clinical depression.
However, for many people, incorporating exercise into their routine is more challenging than changing their diet. The reason is simple: exercise takes effort, time, and physical exertion. It can also feel like a disruption to your daily schedule.
Overcoming the Time Barrier
One of the most common excuses for not exercising is the belief that there’s simply “no time.” But the truth is, we all have the same 24 hours in a day, and if something is important to you, you have to make time for it. Exercise needs to become a priority in your schedule, and this starts with planning.
As a cardiologist with a busy schedule, I’ve learned the value of morning routines. I wake up at 5 a.m. to do my devotional and exercise. This early morning slot ensures that nothing else will get in the way. It’s tempting to push things like exercise to the side when unexpected things come up, but by scheduling it early in the day, I make sure it happens.
If you want to start exercising, try setting a consistent time for it—ideally in the morning. By making it a regular part of your day, it will become a habit, and you’ll be much less likely to skip it.
How Much Exercise Do You Really Need?
This brings us to the next big question: How much exercise do you actually need to lose weight and stay healthy?
The truth is, there isn’t a one-size-fits-all answer. But did you know that as little as 15 minutes of exercise per day can significantly improve your cardiovascular health? Getting active, even in small amounts, has positive effects compared to leading a sedentary lifestyle. In fact, a large Australian study found that the more time you spend sitting, the higher your risk of early death.
The current exercise recommendations for most adults suggest getting 30 minutes of exercise per day. Although it sounds like a lot, it’s actually just 3% of your waking hours. If you sleep for 8 hours, that leaves you with 16 hours of waking time. That means 30 minutes of exercise is a mere 3% of your day. Isn’t your health worth that small percentage of effort?
How Often Should You Exercise?
Most health experts recommend exercising at least 6 days a week. The reason for this is simple: even if you miss a session or two, you’re still on track to meet your health goals with 4-5 workouts per week.
But what about exercising 7 days a week? Wouldn’t that be even better?
Actually, rest days are just as important as workout days. Nearly every fitness program, even long-distance running regimens, recommends at least one day of rest each week. Rest allows your body to recover, repair, and get stronger. Personally, I take Sundays off as a rest day (the Sabbath), but you can choose whatever works best for your routine.
Starting Small: Don’t Overwhelm Yourself
If you’re thinking, “Exercise is too hard,” or “I can’t do it,” don’t worry—you’re not alone. Everyone starts somewhere, and the most important thing is to start.
If you’re new to exercise or have gained weight, you might find it harder to begin. The more weight you want to lose, the more deconditioned you may be. And while it takes a long time to put on weight, it doesn’t take much time to lose your fitness. Even highly trained athletes lose their conditioning if they take a few weeks off due to an injury.
The key is to start small and gradually increase your activity level. If you think you can’t do it, watch the inspiring documentary “Marathon Challenge” on PBS. The film follows a group of average people who train for the Boston Marathon despite never having run a marathon before. It’s a powerful example of what’s possible when you push yourself beyond what you think you can do. You can stream it for free on PBS at Marathon Challenge.
Body Composition: The Truth About Being Thin
We often associate being “healthy” with being thin, but being lean doesn’t always mean you’re healthy. Studies, including research from the Mayo Clinic, have revealed a phenomenon called TOFI—Thin on the Outside, Fat on the Inside. This condition refers to people who appear slim but have unhealthy levels of internal fat, particularly around the organs.
The best way to improve your body composition and lower your internal fat is to build muscle. Exercise—especially strength training—can help you lose fat and increase muscle mass, which is essential for long-term health and weight management. In our next article, we’ll discuss how to effectively build muscle and incorporate strength training into your workout routine.
Conclusion: Get Ready to Move
Exercise is a vital component of any weight loss journey. It can seem challenging at first, but remember, the hardest part is often just getting started. Once you make exercise a habit and find a routine that works for you, it will become easier and more rewarding. Whether you’re aiming for weight loss, improved health, or better mood, regular exercise has immense benefits that go far beyond the number on the scale.
Now that we’ve covered the basics of why and how to exercise, get your athletic shoes ready! In the next article, we’ll dive deeper into how to exercise effectively, focusing on specific workouts, strength training, and how to create a balanced fitness plan that complements your weight loss goals.
Welcome back to our series on healthy weight loss. In the previous installments, we discussed the psychology of eating, nutritional foundations, and hydration. Now, we arrive at the engine of the weight loss vehicle: Exercise.
While nutrition dictates how much weight you lose, exercise often dictates what kind of weight you lose (fat vs. muscle) and how you feel during the process.
The Calorie Equation (and Beyond)
At its core, weight loss requires a calorie deficit. You must burn more energy than you consume. Exercise contributes to the “calories out” side of this equation, but its benefits go far beyond simple arithmetic.
- Metabolic Boost: Exercise increases your total daily energy expenditure.
- Afterburn Effect: High-intensity exercise can keep your metabolism elevated for hours after you finish working out (EPOC).
- Hormonal Balance: Physical activity helps regulate insulin and cortisol, hormones that play a massive role in fat storage.
The Two Pillars of Fitness for Weight Loss
To maximize results, your routine should ideally include a mix of two main types of training.
1. Cardiovascular Training (Cardio)
Cardio is the most direct way to burn calories in a single session. It improves heart health and endurance.
- Examples: Running, brisk walking, cycling, swimming, dancing.
- Strategy: Aim for at least 150 minutes of moderate-intensity cardio per week.
2. Strength Training (Resistance)
This is the secret weapon for long-term weight management. Muscle tissue is metabolically active, meaning it burns calories just by existing.
- The Benefit: By building muscle, you increase your Basal Metabolic Rate (BMR). You will burn more calories while sleeping or sitting at your desk.
- Strategy: Aim for 2-3 sessions per week targeting all major muscle groups.
Don’t Forget NEAT
Non-Exercise Activity Thermogenesis (NEAT) refers to all the calories you burn doing things that aren’t sleeping, eating, or dedicated sports-like exercise. This includes walking to the car, typing, cleaning, or fidgeting.
Increasing your NEAT can sometimes have a bigger impact than an hour at the gym. Park further away, take the stairs, or use a standing desk to keep your daily calorie burn high.
Tips for Getting Started
- Consistency over Intensity: A 20-minute walk every day is better than a 3-hour gym session once a month.
- Find What You Love: If you hate running, don’t run. Try Zumba, rock climbing, or hiking instead. The best exercise is the one you will actually do.
- Track Your Progress: Use a fitness tracker or a simple journal to log your workouts and celebrate your strength gains, not just the number on the scale.
Stay tuned for Part 5, where we will discuss the importance of sleep and stress management in your weight loss journey.