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Nothing comes close to the magic of exercise to keep your body healthy - and your skin glowing!
Burn, Baby, Burn
The higher your metabolism, the more calories your burn. To maintain your metabolic rate, you need to move more, not just during exercise sessions but also throughout the day. Walk whenever you can, use the stairs instead of the lift, move your arms and legs even while watching TV.
On The Move
| BURNS THE MOST AMOUNT OF CALORIES |
Running, jogging (8 km/h)
Running (10 km/h) |
232
260 |
Cycling (19 km/h)
Tennis (leisure) |
225
205 |
| BURNS A MODERATE AMOUNT OF CALORIES |
Brisk walking (6 km/h)
Yoga
Dancing (ballroom)
Heavy household chores |
111
118
134
143 |
Pilates (intermediate)
Moderate aerobics
Swimming (moderate) |
154
177
190 |
| BURNS THE LEAST AMOUNT OF CALORIES |
Sitting, reading, watching TV
Working at your desk
Shopping (non-stop walking) |
30
55
71 |
Cooking (and preparing a meal)
Normal walking (4 km/h) |
79
93 |
 Calculated on the basis of a woman weighing 60kg doing 30 minutes of the activity.
Moment of Truth
After 30, our body functions decline more rapidly. Our muscles are not as strong and it takes more work to burn energy. Even our bones become brittle, giving rise to poor posture and back problems. This progressive decline is more obvious for thos who are less active.
How much exercise for me?
1. Moderate-intensity aerobic exercise for 30 to 40 minutes on most days. Aerobic exercise is any continuous activity that makes you breathe hard while using the large muscle groups at a regular pace. It makes your heart stronger and more efficient.
2. Resistance training (in addition to your aerobic exercise) 2 days a week. This builds muscle and involves repetitive exercises with free weights, weight machines or resistance bands. As muscle tissue is metabolically active, it uses up calories even when you're at rest.
Which exercise for me?
Choose what you enjoy to help you stay committed. To avoid boredom, try different exercises such as dancing, swimming, cycling, walking and jogging. |
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