Physical activity is indispensable to maintaining good health, especially when trying to lose weight. When one wants to cut off some fat, engaging in more physical activity increases the number of calories burned due to energy use by the body; this creates a deficit that eventually results in the loss of a few pounds. Additionally, physical activity reduces heart disease and blood sugar risks beyond just a weight cut. There is a variation among people in how much physical activity they need. Physical activities that one can engage in for weight loss include jogging/running, swimming, and yoga. Additionally, there is engaging in most competitive sports such as football and basketball, jumping rope, walking, biking, actively playing with children, hiking, dancing, weightlifting, and stretching.
Jogging/Running
Engaging in physical activity pays off in the long run when the aim is to achieve weight loss. Recent research studies indicate physical activity increases the chances of maintaining weight loss. Moreover, there is also a variation in the vigor with which one carries out exercises from moderate to vigorous. Moderate is when one is engaged in physical activity but still conversing. In contrast, the heart rate is hard and fast to engage in a conversation in vigorous physical activity. Jogging is a low-intensity exercise, and one can breathe well while engaged in it. One fact about it is that it reduces cortisol levels and is suitable for cardiovascular health. Once cortisol levels are low, appetite decreases, leading to weight loss. Running is aerobic exercise, but the difference between it and jogging is the pace. Running is done with much vigor, leading to high-calorie burns and tone of the legs.
Walking
A routine walk has been shown to have more health benefits, including weight reduction. The fact that it requires just time has proven easy and cost-effective. Doctors have agreed that being inactive is a potential risk of people developing obesity. A study aimed to study what a 12-week walking exercise would have on fat deposits in the abdomen and in women who are obese. The results indicated that walking positively affected fat reduction and reduced waist circumference. The women in the study walked 50-70 minutes three days a week, with a record of 1.5% loss of the average body weight. Despite walking with positive results in weight loss, one can maximize by mastering the pace, wearing a weighted vest, and walking up a hill.
Yoga
Adherence to yoga is associated with different health benefits, as this exercise engages both the body and the mind. Yoga has got an effect on body weight, waist circumference, and BMI. In a study comparing those taking yoga for a year and those less adherent to exercise, yoga participants lost more weight than their counterparts. Yoga is beneficial for weight loss as it is attributed to different factors. It increases one’s calorie expenditure due to the high-intensity yoga forms, thus increasing the ability to lose weight. Studies illustrate that yoga performed from moderate to high intensity increases energy expenditure compared to baseline. Moreover, it is easier to stick to as it has limited use of the equipment. It is convenient to perform yoga anywhere, reducing the likelihood of falling out of the exercise routine.
Sports (Football, Basketball, and Swimming)
Pediatric obesity resulting in numerous complications, has had a high prevalence worldwide. Therefore, another research study aimed to determine whether sports could be an essential tool in preventing obesity. Traditional sports such as football and basketball are critical in preventing overweight and obesity. These sports are super competitive and require frequent practice, which is a valuable opportunity for exercise. Additionally, they are team sports that motivate to keep exercising. Thus, through social interaction, one gets and burns off stress and can experience weight loss. Additionally, it is one of the best options for those who want to lose weight because it entails a whole-body workout, and the use of specific strokes helps burn more calories than others.
Jumping of Rope
Rope jumping is a full-body workout and thus burns calories in a short time, especially with high-intensity interval training (HIIT) style workouts; one can lose up to 1,300 calories. There is a connection between the start of obesity and metabolic complications. Scientists aimed to find the effect rope jumping had on vaspin, apelin, and omentin-1 adipokines in adolescents who are obese; the study determined that jumping rope reduces vaspin and apelin adipokines, whereas omentin-1 levels are increased as a result of rope jumping. This clearly indicates its effectiveness as omentin-1 increases after weight loss, leading to improved insulin sensitivity.
Biking
Moderate cycling but up to 300 calories in 60 minutes; however, increasing the intensity has got even more outstanding results. Biking is a leisure activity, but outdoor and indoor biking can be essential to weight loss. The body adjusts during each bike ride which recruits core stability on the saddle. It also increases cardiovascular fitness, muscle tone, and strength. As a result, cycling is associated with less weight gain in the long run, weight loss, and a lowered BMI. Thus, biking is good for weight loss as one gets cardio while building muscles. Building muscles means an increased resting metabolic rate which, in other words, leads to increased burn of calories.
Hiking and Dancing
Hiking and dancing are an example of aerobic exercises which require the presence of oxygen. They work on type I muscle fibers, thus leading to increased endurance by these muscles. Additionally, capillary size is increased, and sustainability is extended. Hiking burns more calories than walking as it makes use of steeper paths. Furthermore, dancing is an essential physical activity for weight loss, and different dancing styles are utilized as exercise. Dancing is established as a routine that also comes off as fun. The dance typically lasts at least 20 minutes and 4-5 times weekly. Additionally, this routine should be accompanied by consistent music that has got a determined rate that it’s playing. Through this, calories are burned, achieving weight loss.
Weightlifting and Stretching
Weightlifting, or resistance training, is an exercise that has been practiced for centuries to build muscular strength. Research studies demonstrate that whether done by body weight, machines, resistant bands, dumbbells, or free weights, muscle strength, and size are affected. Thus, it reduces body fat and increases muscle size and strength. Resistance training requires more oxygen and energy over long periods to replenish the depleted energy stores making it effective due to the high cost of the calories. Furthermore, resistance training increases basal metabolic rate, resulting in sustainable fat loss. Thus, it increases after burning after exercise and increases the basic metabolic rate (BMR), and with the two combined with a healthy diet, body fat loss is easily achieved. Resistance training also works best when the intensity increases and more time is spent working out. When it comes to children, parents and those who care for them can improve their activeness by being part of the children’s games and are always energetic and active. Through these games, their active engagement promotes the burning of calories, ultimately leading to weight loss.
In conclusion, engaging in physical activities is essential to cutting weight and maintaining a healthy weight. Obesity and other conditions have been prevalent among people who result from inactivity and poor adherence to physical activity. Thus, to alleviate these conditions and prevent their occurrence, everybody needs to be involved in physical activities of their choice. Additionally, various physical activities include hiking, biking, yoga, and walking. One can select those best suited for them and are easy to adhere to according to their schedule. Furthermore, engaging in physical activities needs to be accompanied by a balanced diet and watching the intake of calories to realize the desired outcome- weight loss.
