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The Best Exercises for Losing Weight

Many primary care providers and specialists are often asked by patients about the best way to lose weight. Weight loss and being thin are such big parts of our culture. What is most important is maintaining a healthy weight while also living a healthy life. In this post, we’ll cover exercises that can help you lose or maintain a healthy weight. However, what you eat goes hand-in-hand with how active you are. The basics of losing weight are this – healthy calories in, regular exercise for calories going out. Following a healthy diet is key to losing weight as well.



Walking is one of the best ways to get your body moving. While it doesn’t burn as many calories as running, it is a low-impact activity that most people can add to their daily routine.

While you might think of walking as boring and just one more thing to fit into your day, taking a regular walk can actually boost much more than your heart rate. Walking outside allows you to enjoy nature, get fresh air, Vitamin D, and even socialize.

Walking or hiking on trails around the area allows you to enjoy the changing seasons. It can boost your creativity and your happiness.

And, it doesn’t have to be as time-consuming as you think. If you take three 10-minute walks each day, you already have 30 minutes of activity. Over time, try to build up your endurance or increase your walking frequency.

Weight Training

Weight training is another great exercise that most people can do. Start by lifting small weights or trying body weight exercises, like pushups. Hand weights are easy to buy, or you can use them at your local gym.

Aerobic activity is often the focus when it comes to losing weight, however studies are finding that weight-bearing exercises are just as important. Regular weight lifting can increase your metabolic rate, thus helping your body burn more calories when it is at rest.

If you are new to weight lifting, start with a 4-pound weight and do some simple curl-ups. Add in some lunges with a small weight in each hand. As you get stronger, increase the weight. Make sure to stretch and rest to reduce your risk of injury.

Low Impact Exercises

Other exercises that are great for both aerobic and weight-bearing workouts are yoga and Pilates. There are many online videos to help get you started and when possible, there are studios in our area that offer beginner courses.

If you are looking for a low-impact exercise, try out water aerobics or swim laps at your local pool. Both are great ways to burn calories and improve strength.

The Importance of Regular Exercise

Exercise doesn’t have to be a hard-hitting, grunting activity. It can be graceful and inspirational, while also helping you get your heart rate up and build your endurance.

Exercise does have to be something you commit to and something you do regularly. And, when pairing increased activity with a healthy meal plan, you can lose weight.

Other benefits of regular exercise in addition to weight management include:

  • Improved mental health
  • Better sleep
  • Lower blood pressure
  • Reduced risk for diabetes, heart disease, or certain cancers
  • Reduced risk for heart attack

Medical Options for Weight Loss

There are some individuals who are not able to lose weight, even with regular diet and exercise. Talk with your doctor if you are having trouble losing weight with diet and exercise.

If you have more than 100 pounds to lose, Beebe’s medical weight loss program can help. As part of the 6-month program, participants learn how to add exercise to their daily lives. They also keep a food journal and learn about new, healthy options that will help them lose weight prior to surgery, and then keep the weight off after weight-loss surgery.

If you are interested in one of our educational seminars, please fill out the Weight Loss Seminar Interest Form or call Beebe’s Center for Weight Loss Surgery at 302-703-3630 for more information.