The health benefits of regular exercise are well known, and the great news is that you don’t need to invest in expensive equipment or join a gym to improve your physical fitness!
We’ll show you how easy it is to do a good workout at home, using everyday household items. For each exercise, easier and tougher options are indicated where possible to suit your ability.
Aim to complete 12-15 repetitions of each exercise. As you get fitter and stronger, build up your routine so that you can complete two sets of 15 repetitions. Remember, start slowly and build up gradually.
If you already have a set of dumbbells, these are ideal for adding resistance to some of the exercises; however, they’re not essential. Simply use whatever you can find at home instead. Start out with something light, like a tin of beans, and work yourself up to heavier items, such as laundry detergent bottles filled with water.
Aerobic exercise has been widely prescribed and used as a means of weight control and fat loss, with most health authorities promoting at least 30 minutes of moderate intensity exercise, every day of the week. However, a form of exercise that is often overlooked by people trying to control their weight is ‘resistance’ training.
This article will explain what resistance exercises are, why they are important for health, and their role in helping you to control your weight and lead a healthy lifestyle.
What is resistance training?
Strengthening or resistance exercises involve pushing, pulling or lifting against resistance.
- Lifting weights
- Callisthenics (sit-ups and press-ups)
- Using resistance bands
- Climbing the stairs
- Carrying the shopping
- Heavy garden work – digging and pushing a wheelbarrow
Many customers are worried about the prospect of excessive loose skin following substantial weight loss and frequently ask their Consultants what they can do to help to minimise this problem. I have recently had several enquiries from Consultants, asking what exercises they should be recommending to their customers to help deal with ‘saggy’ skin.
While exercise is not a cure, it can certainly help to improve the appearance of the skin and can help to tone the body. This article will explain why we get loose skin and, most importantly, what we can do to help combat the problem by looking at the role that exercise can play.
Why do we have loose skin following weight loss?
Skin is the largest organ in the body and it is made up of several different components, including water, protein, lipids, and different minerals and chemicals. The main functions of skin are protection, regulation (body temperature) and sensation (pain, touch, etc.).
Skin is an incredibly elastic tissue, meaning that as we put on weight, it stretches to fit our bodies. Similarly, as we lose weight our skin also ‘shrinks’, so that it continues to fit. However, sometimes — especially when people have lost a significant amount of weight — the skin unfortunately loses some of its elasticity. It does not contract fully to fit our new body shape, which leaves us with the problem of excess skin. The most common places affected are usually abdominal skin that reaches past the belly area, and triceps.