Weight loss is achieved by following a healthy, well balanced eating program that reduces your energy (calorie) and fat intake. Better still, if combined with a healthy exercise plan you will not only accelerate your weight loss, you will improve your fitness, muscle tone and feel more energetic and motivated.

Health authorities¹ advise that as little as 30 minutes exercise a day can make a difference to your quality of life. The 30 minutes can be broken up into 2 lots of 15 or 3 lots of 10 minutes. Another good reason to get started is that exercise brings with it added health benefits such as reducing the risk of developing heart disease, diabetes, colon cancer and high blood pressure. If you combine your exercise plan with the ULTRAslim Healthy Eating Plans you will be well on your way to achieving a healthy balanced lifestyle.

Before you get started

• If you have been physically inactive, have any pre-existing medical conditions or are pregnant, please consult with your doctor prior to commencing exercise to determine what is safe for you.

Getting started

• Choose an exercise you know you'll enjoy. Good examples include walking, swimming, aqua aerobics, dancing and cycling.
• If you haven't exercised for a while, start gently and progress gradually.
• Stretch! Warm-ups before exercise should be slow and careful. Allow about 5 minutes of reduced activity at the end of your exercise to cool down and prevent injury.
• Wear loose, comfortable clothing and appropriate footwear for your activity.
• Choose a time in your schedule that best suits you. Consider exercising before breakfast, during your lunch break or in the evening. For outdoor activities don't forget to protect yourself against sun exposure.

• Exercise should be carried out at a level to cause heavy breathing but not gasping. You should have enough breath to maintain a conversation.
• Commit to your exercise by making it fun. Enlist friends or family. Consider joining a walking group (your local community centre or gym should be able to provide assistance here).
• Drink plenty of water before, during and after your exercise session to keep your body well-hydrated.
• Keep motivated. Fit people feel good, work better and have greater stamina.

More everyday ways to increase your level of activity

• Walk or cycle to the local shops instead of using the car.
• Use the stairs instead of the lift.
• Get off the bus one stop early and walk the rest of the way.
• Park the car a little further away from your destination.
• Walk with a friend for half an hour before going for coffee or lunch.
• Take regular breaks from your computer and walk around the block.

It may surprise you to know 30 minutes is all it takes to burn off:

- Cycling = 180 calories

- Dancing (fast) = 259 calories

- Dancing (slow) = 177 calories

- Gardening = 177 calories

- Hiking = 156 calories

- Jogging = 325 calories

- Swimming = 271 calories  

- Tennis = 208 calories

- Walking (fast) = 230 calories

- Weight Training = 230 calories

Footnote

¹ National Heart Foundation