Every New Year, men and women all over the country make New Year resolutions to lose weight. 

Many people have a general idea about exercise, but some don’t know how to start an exercise program. If this applies to you, the following guide can help you come up with an exercise program.

What Types Of Exercise Can I Do?

There are three types of exercise you can do.

1. Aerobic Exercise

Aerobic literally means “with oxygen” or “in the presence of oxygen.” During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. Regular aerobic exercise can help you live longer and healthier.

During aerobic exercise your heart beats faster and your lungs breathe deeper. This maximizes the amount of oxygen in your blood.

Aerobic exercise include walking, jogging, biking, swimming and any activity that raises your heart rate.

2. Strength Training

Strength training, is also referred to as weight lifting, weight training, body sculpting, toning, body building, and resistance training.

This type of exercise involves exercising with weights or heavy exercise equipment for the purpose of strengthening the musculoskeletal system. Strength training helps to improve the way your body moves during daily activities, so it makes simple tasks like carrying heavy bags and housecleaning are easier to do.

Many Nigerian women believe that strength training is only for men, but this is not so. Lifting heavy weight is beneficial for both women and men.

3. Flexibility Training

Stretching is also another word for flexibility training.

Flexibility training can improve your flexibility, the movement in your joints, decrease stress, and improve the way your body feels during the day.

It is important to include flexibility training as part of your regular exercise routine as improved flexibility may enhance your performance during aerobic and strength training.

How Can I Begin An Exercise Program?

• Before you begin any exercise, first talk with your doctor or health practitioner to make sure you are in good health to perform physical activity. Also, find out if there are any restrictions or guidelines that you should follow.
• Choose any activity you can do on a regular basis e.g. walking, jogging, skipping, strength training etc.
• Start out slow to begin, 10 minutes a day at first.
• Gradually work up to a total of 30 minutes a day, three to five days a week. Try to do some type of exercise most days of the week.
• If you can’t exercise 30 minutes at one time, try 10 minutes three times a day.
• Look for opportunities to do exercise e.g. walk instead of driving to do your errands, take the stairs rather than the elevator, march on one spot while you watch TV or movies, skip for 5 minutes in the backyard.
• Don’t forget to stretch. You will see the greatest benefit in the shortest period of time from stretching. If you only have 5 minutes to exercise, use that time to stretch.

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