Exercise
The Benefits of Exercise for Weight Loss
At the Wellness Clinic for Weight Loss at NW Indiana ER & Hospital, we encourage patients to commit to a lifestyle that includes regular exercise to achieve and maintain weight loss goals effectively. Learn more about how exercise can affect your overall health, and see some recommended exercises below.
How Daily Exercise Can Change Your Life
Incorporating daily physical activity into your routine can have a profound impact on your overall health. Research consistently shows that a lack of exercise is linked to premature death, with risks increasing as we age. Inactivity, characterized by prolonged periods of sitting, can lead to serious health issues such as high blood pressure, diabetes, coronary heart disease, obesity, mood disorders, certain cancers, and even early death.
Regular exercise not only helps prevent these serious illnesses but also promotes effective weight management. The benefits extend to improved skin health, enhanced mood, increased energy levels, better sleep quality, and stronger bones and muscles—all of which contribute to success with weight management.
Core Strengthening Exercises
Abdominal Bracing
Warm up your core muscles with abdominal bracing. To start, lie on your back with your knees bent and your feet flat on the floor. Position your arms comfortably alongside your body. Engage your abdominal muscles by pulling your belly button in and up toward your spine. Hold this position for five seconds, then relax your muscles. Aim to repeat this sequence ten times.
Bridging
Lie on your back with your knees bent and feet flat on the floor. Rest your arms at your side. Tighten your buttocks, and then lift your hips 1 inch off the floor. Hold for 5 seconds. The goal is to be able to lift your hips so that your shoulders, hips, and knees are in a straight line. Increase the distance you lift your hips each time for more of a challenge.
Quadruped
Place your hands and knees on the floor. Keep your wrists directly below your shoulders and your knees directly below your hips. Pull your belly button towards your spine. Do not flatten or arch your back. Tighten your abdominal muscles below your belly button. Hold for five seconds. You may extend one arm and leg on opposite sides and hold to increase intensity.
Superman
Lie on your stomach and extend your arms forward on the floor. Keep your head in a neutral position (not looking upward), tighten your abdominal muscles, and lift your arms and legs off the floor. Hold this position. Slowly return to the starting position.
Does Walking Count as Exercise?
Absolutely! Any form of physical activity, regardless of intensity, is beneficial and can be considered exercise. We encourage all our patients to integrate walking into their daily routines. Whether it’s achieving a goal of 1,000 steps a day or completing a few laps around a track, walking offers numerous benefits, including:
- Reduced risk of chronic illnesses
- Improved cognitive function and emotional well-being
- Enhanced sleep quality
- Better management of blood pressure, blood sugar, and cholesterol levels
- Increased energy levels
- Support for weight management
