Now that we have got the basics out of our way, lets look at some of the best workout styles to help you lose weight while improving mind-body connection, stress reduction, and promoting an overall healthy lifestyle.
Can be an easy option to fit into your day due to many reasons. If you haven’t worked out in a while, or are recovering from an illness, you might not find the motivation to jump into an intense routine straight away. Walking can be a simple and low impact way of adding more movement to your day. It’s also a great starting point for anyone who is pressed for time. Apart from giving you an energy boost, walking can also be a way to burn some extra calories.
Walking is extremely scalable. A lot of people like to take long walks in nature to clear their head, or to walk their dog. Indoor working workouts have become popular due to the extended lockdowns we experienced during the pandemic. Walking doesn’t require any equipment other than comfortable shoes, but you can add resistance bands or ankle weights to your indoor walking routines to add another layer of difficulty. Just make sure to keep your form clean.
Once you are comfortable walking while maintaining good form, you can gradually move towards jogging, or even running if you want.
When we talk about weight loss, we’re usually drawn to images of high-intensity, calorie-torching workouts. There’s nothing wrong with cardiovascular training, and it’s essential to overall health. But yoga, particularly restorative routines address a vital aspect of weight loss that is often overlooked – stress reduction. Stress has been shown to affect us negatively inside out, make our hormonal balance go out of whack, and disrupt our metabolism.
Restorative yoga involves holding a stretch longer than other forms of yoga and often uses props like blocks, stretching bands etc. The focus of a session is to rejuvenate your mind and body by working on deep connective tissues that many workouts don’t work on. If you don’t have props, you can substitute them with easily available items such as a towel for a deeper stretch, or a pillow and blanket as an aid for relaxation.
However, restorative yoga can be a bit too intense for some people. In that case, a regular yoga or stretching session would do just fine. The trick is to find something that relaxes you and the intensity doesn’t really matter. Add some essential oil to a diffuser, light a candle, play some soothing music, and let go of your stresses.
Pilates and barre
Another discipline that works great to improve mind-body connection and alignment is Pilates. It’s one of those deceptively simple-looking routines that can surprise you with some serious burn! Pilates is wonderful for strengthening those deep core muscles and providing pelvic stability that a lot of abs focused routines miss. It’s known to tone and tighten the muscles worked while focusing on mindful breathing. Win-win, right? Resistance bands and ankle weights are good additions to Pilates as well. But make sure to only add them when you have perfected your form.
Exercises done at the barre are quite like Pilates as both deal with alignment and pelvic stability. Barre is essentially used in ballet but can be a great addition to any fitness routine.
Many women can feel intimidated at the thought of lifting heavy, but strength training necessarily does not mean training with weights. In this section, we’ll look at the benefits of weight training as well as those that are purely bodyweight.
Strength training is one of our favorite ways to train. It helps restore range of motion, while strengthening skeletal muscles to perform essential movements with ease. It’s effective for injury prevention as well.
Bodyweight strength training can pack a serious punch while improving mobility. Performing them properly requires mindful focus as they are easy to skimp through. Bodyweight strength training can be great practice to master form before adding resistance. Again, add weights only when you’re confident of your form and don’t stress your muscles by overloading them.
This includes both high intensity and steady state interval training. Getting your heart rate up not only burns calories and tones the entire body, it’s also vital for heart health. According to the American Heart Association, all you need is 150 mins of moderate-intensity aerobic activity or 75 mins of vigorous aerobic training per week to meet the minimum requirements of good heart health.
Weight loss is the cumulative effect of a good diet, total body exercise, restful sleep, and stress reduction.
Making lifestyle changes is essential to see long-term results in weight management. We’ll end this post with some additional lifestyle tips for weight loss:
- Hydrate – Keeping yourself hydrated will help your internal organs function normally and in maintaining a stable core body temperature.
- A restful night’s sleep: a pre-bedtime routine can help you relax and wind down. Taking a bath, going for a massage, doing some stretches in bed will all work to disconnect your mind from the day’s busyness. Taking short naps during the day is OK too!
- Meditate – practice some breathing exercises every day, no matter the duration.
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