The Physical Activity Component

Physical activity can enhance your results, especially if done three days per week. The most effective calorie burning activities are called aerobic exercises, such as walking, jogging, bicycling, swimming, aerobic dance and indoor stationary machines (e.g., treadmill, cycle, bicycling, swimming, rowing, stair-stepper, etc.) Other activities that require varying amounts of aerobic activity should be strenuous enough to make you sweat and breathe harder, but not so hard that you cannot carry on a conversation while you are exercising. The duration of each session should be at least 30 minutes per day, which does not count a 10 minute warm-up before activity and a 10 minute cool-down after activity. During the warm-up and cool-down, stretching and light calisthenics are very effective in helping the circulation and bringing the heart rate into a safe zone. Additionally, stretching helps to prepare muscles for the activity to come, as well as keeping them from

from tightening post-activity. Always remember to BREATHE while stretching.

Other activities that help us to burn more calories include: walking or riding a bike to work or to run errands, take the stairs, get up from you desk every 30 minutes and take a walk for 5 minutes. Keep in mind that our bodies need time to make the adaptations we ask of it when embarking on a new physical activity schedule. Start with an activity that you are comfortable with. When you feel it is time to progress to a harder level, try to increase the time first, then increase the intensity level to one that you are comfortable with.

Remember to consult with your doctor prior to embarking on significant lifestyle changes so he or she can establish your initial state of health and advise you as to any personal concerns you should have while making such changes.