Types of exercise is a key to your weight loss. Having combination of exercises helps to have an overall wellbeing. With a balance of proper diet and exercise you can achieve your weight loss goals.

1. Exercise – Key for Healthy
Lifestyle!

2. Benefits of exercise
 Reduce weight
 Keeps your heart healthy
 Reduce risk of type 2 DM
 Osteoporosis
 Built self esteem
 Improves body image
 Keeps your brain active
 Boost mood and energy
levels

3. Types of Exercise
Aerobic Exercise
 Reduce weight
 Improves quality of life
 Increases duration of life
 Improve heart rate
 Improves mental health
 Help us to sleep better
 Lift your mood
 Reduces risk of heart disease, high blood
pressure, stroke, diabetes, Improves cholesterol
levels

4. Aerobic Exercise
30min Daily
Types:
 Brisk walking
 Running
 Jumping rope
 Bicycling or stationary cycling
 Swimming, stair climbing
 Rowing
 Cross-country skiing.
 Basketball
 Soccer

5. Anaerobic Exercise
10-20 min 2-3 times/week
 Burns Fat
 Increases metabolism
 Promotes lean mass
 Toning and Firming of muscles

6. Flexibility Exercise
2-3 times / week
 Improves Performance
 Decreased Injury Risk
 Reduced Muscle Soreness
 Improves Posture
 Reduces Risk of Low Back Pain
 Increases Blood and Nutrients to Tissues
 Improves Muscle Coordination
 Enhances Enjoyment of Physical Activities
Types: Yoga and Tai chi

7. How much Exercise??
 30 mins of exercise at least 5 days a week.
 Aerobic Exercise : 30 -45 mins a Day at least 5
Days a week
 Resistance Exercise : One to two sets of 10-15
repetitions 2-3 times per week at moderate
intensity
 Flexibility Exercise : Start by holding a stretch for
10 sec, gradually increase up to 60 sec
5 times a week

8. Tips to Sustain your Workout
 Set a achievable GOAL
 Stick to the training plan
 Get a partner
 Make exercise a fun
 Motivate yourself with reward
 With proper exercise combination your diet
equally plays an important role.
http://www.justforhearts.org/services/weight-
management-programs/

9. Stay On Track
 Consistency + Variety + Efficiency
POSITIVE RESULTS

10. THANK YOU