5 Daily Aerobic Exercises to Try This Spring

daily aerobic exercises

On this blog, we often talk about how eating a high-protein, low-carb diet is the key to weight loss. But diet alone isn’t enough.

Regular physical activity — specifically aerobic exercise — is also important to losing weight and keeping it off.

Dr. Dirk recommends doing 60 minutes of aerobic activity each day for weight loss.

What are the benefits of aerobic exercise?

Committing to regular aerobic exercise can help you:

  • Lose weight and keep it off.
  • Strengthen your heart.
  • Reduce health risks. Aerobic exercise reduces the risk of obesity, heart disease, high blood pressure, type-2 diabetes and even certain types of cancer.
  • Stay active as you age. Aerobic exercise keeps your stamina strong, and studies show that it also helps your brain stay sharp.

How do you start an aerobic exercise routine?

People who are overweight or obese are often nervous about starting an aerobic exercise routine. The key is to start slow. While 60 minutes of aerobic exercise per day should be your goal, you don’t need to do that much on the first day.

Instead, build up to it. For example, walk for 10 minutes on the first few days. Then, after a few days, start walking for 15 or 20 minutes. You’ll surprised by how quickly your body will adjust to aerobic exercise.

Build up to your daily 60 minutes of aerobic exercise, then continue with it. Soon, you’ll begin to notice the benefits of regular aerobic activity.

Always remember that the first day will be the hardest. Once you finish your first day of exercise, you’ll feel good about knowing that the most difficult part is over.

Five aerobic exercises for spring

Aerobic exercise doesn’t need to be complicated or boring. Here are five aerobic exercises that Dr. Dirk recommends trying this spring:

  • Walking. One of the simplest and lowest-impact forms of aerobic exercise is walking. Spring is a great time of year to start a new walking routine. Take advantage of the beautiful weather to take walks around your neighborhood, your favorite park, a local arboretum or any other place you like.
  • Jogging. There’s a reason why spring is marathon season. Try going for jogs through your neighborhood, around a lake or or anywhere else. Be sure to start slow and build up your stamina. If you can only jog for 1 minute, then jog for 1 minute and walk the remaining time.
  • Bicycling. It can be more exciting to bike than walk or jog. So why not hop on your bicycle and go for a morning or evening ride?
  • Rowing. Going to the lake is one of the best things to do in the spring. Instead of relaxing with a cool drink, try rowing. It’s a fun, outdoor aerobic activity that makes good use of your entire body. Just remember to fasten your life jacket and stay safe.
  • Dancing. Why not try an exercise that doesn’t feel like exercise? Dancing is a great way to get your body moving and your heart pumping. Consider taking a Zumba class at your local gym, or simply turn on your favorite music at home and enjoy yourself. You can even get your family and friends in on it. Throw a backyard party, crank up the tunes and dance together!

Eating healthy and exercising daily is a proven way to lose weight, keep it off and improve your overall health. While doing aerobic exercise may be hard at first, keep at it, and you’ll quickly notice the changes in your body and your mood.


Exercises for Obesity to Jump-Start Your Fitness Routine

exercises for obesity

The go-to mantra of weight loss is to eat healthy and exercise. But what if you physically can’t? For people who are obese, standard recommendations for working out just don’t cut it.

Trying to work out when you’re obese is tough. It already takes a lot of motivation and courage just to get off the couch and walk into the gym, but once you’ve made it that far, then what?

Here are some exercises for obesity to try that won’t break your spirit—or your back.

Walking

This low-impact cardio is often the easiest way to start exercising, whether at a gym or around the block. If you’re looking for more motivation on your daily stroll, try a pedometer. Turning exercise into a game can be great for your health.

Swimming or water aerobics

Swimming offers another opportunity for low-impact cardio. It’s easy on joints but also considered one of the most calorie-burning workouts out there. Being consistent with aquatic workouts can ease you onto the path to losing the weight.

Personal training

If your trying to avoid the various bariatric surgeries, you might try a personal trainer. This is the best option for someone who might have gotten off the couch but still feels intimidated when it comes to working out in public. A personal trainer, whether live in a studio or online, will offer workouts that work for your body type and level of ability.

Strength training

Strength and resistance training can be a good way to jump-start your fitness. Start on the machines that cause the least impact to your joints and then move up from there as you develop more muscle. Free weights and resistance bands are also effective for working your muscles.

Being active in other parts of your life

The more active you are outside of the gym, the easier it will be once you’re in it. This includes things such as housework, gardening, taking the stairs instead of the elevator, parking farther away from the door and other small daily tasks that add up to a lot more activity during the course of a day or week.

If you’ve tried to get into exercise but find your weight won’t allow it, it may be time to get in touch with Dr. Dirk.