How to exercise inorder to reduce Weight?

Exercise and Weight Loss

Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat. Physical activity also helps prevent many diseases and improve your overall health.

In addition to helping to control weight, research shows that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life. Regular exercise can help prevent:

* Heart disease and stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your HDL ("good" cholesterol), and lowering LDL cholesterol ("bad" cholesterol), improving blood flow, and increasing your heart's working capacity.

* High blood pressure. Regular exercise reduces blood pressure in people with high blood pressure (hypertension).

* Diabetes. By reducing body fat, physical activity can help to prevent and control type 2 diabetes.

* Back pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise can prevent back pain.

* Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

How Much Exercise Should I Do?

Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity per day.

Aerobic Exercise

Aerobic exercise can be done for weight loss, but it also provides cardiovascular benefits. Examples of aerobic exercise include walking, biking, jogging, swimming, aerobic classes, and cross-country skiing.
Anaerobic Exercise

Anaerobic exercise usually refers to resistance training, such as lifting weights. Anaerobic exercise is done primarily for increased muscle mass. Weight training is a form of anaerobic exercise.

Moderate-Intensity Activities

These activities can be done in short spurts -- 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.
Here are some examples:

* Take a short walk around the block.

* Rake leaves.

* Play actively with the kids.

* Walk up the stairs instead of taking the elevator.

* Mow the lawn.

* Take an activity break -- get up and stretch or walk around.

* Park your car a little farther away from your destination and walk the extra distance.