Most of us are conditioned to associate weight loss with long, sweaty workouts at the gym or arduous, long-distance runs. But true weight loss is about more than physical exertion. That’s good news for people who are unable to engage in strenuous workouts. You can’t lose weight just by exercising if responsible eating and good personal health habits aren’t also part of the picture. And there are ways to get exercise without working your joints and muscles beyond the point of exhaustion.
There’s no need to give up on losing weight because you can’t do regular, vigorous workouts. Consider the following alternatives for achieving and maintaining a healthy weight and feeling great.
Work your metabolism
When your metabolism is elevated, your heart beats faster and is able to burn fat. One very good way of achieving that condition is to emphasize metabolism-boosting foods in your diet. The trick is to get your body to work harder to digest fuel, which elevates the metabolism. Incorporate plenty of foods that are rich in protein such as meat, eggs, and fish. And don’t dismiss the metabolism-boosting qualities of green tea, which can burn up to 100 calories a day.
Prepare your body
Don’t work through the pain. Instead, address it proactively — and naturally. Otherwise, you could end up hurting yourself. Stretching is a great way to loosen your muscles and prepare your body for physical activity. It also strengthens your muscles and improves your balance. If it’s not enough to get your joints loose or address chronic pain, consider adding some natural supplements to your routine. Glucosamine and fish oil are both well known for their positive impacts on joint and heart health, respectively.
Put your dancing shoes on
As long as you avoid break-dancing, there are plenty of calories to be shed by going dancing. This is an excellent form of exercise through movement for someone who’s unable to do intense exercising. You get a full-body workout without risking injury or aggravating a pre-existing condition, with the potential of losing 350 calories an hour. But be careful about substituting a too-vigorous form of dancing for a workout if you’re at risk of injury or of aggravating a health issue.
Remember, you don’t have to go at Mach 2 to get a healthy workout. Look for a low-impact exercise class that your body can handle instead of something that involves a lot of jumping and running. If you’re exercising after a long, hard day at work, a stressful workout may not be the best thing for your body. Instead, focus on exercises that use low-intensity and less-vigorous movements.
Go for a swim
If you’re looking for exercise that improves muscle flexibility but doesn’t place undue stress on your joints, look no further than your local swimming pool. The smooth, steady motion you perform when swimming can burn plenty of calories and improve your flexibility in a way that leaves you feeling relaxed, yet invigorated. It elevates the heart rate, builds endurance, improves cardiovascular health, and tones and increases muscle strength. It’s an excellent way to lose weight and keep it off.
Recent scientific research has revealed that one’s gut microbiome is the key to overall health. The microbes that live in your gut are involved in everything from weight loss and management to your physical stamina. Gut bacteria impacts the way one’s body absorbs nutrients and creates hormones that make you feel full and keep your blood sugar in balance. It’s little surprise that adding xylooligosaccharides (XOS) to your diet is good for your microbiome. XOS prebiotic is a fiber found in natural sources that can exert significant influence on the body’s metabolic functions. There are lots of ways to lose weight, and exercise, though important, is just one of them. Take care of your body, and look to your dietary habits and gut health to provide another means of losing weight. And consider low-impact physical exercises like swimming or walking as a substitute for heavy gym workouts.