The one thing that many of us do not have is time and yet that is what we need to exercise. But read on and you will begin to see that exercise is an integral part of dieting.

We all have dieted at some time and achieved a reasonable weight loss, yet when we stand naked in front of the mirror; disappointment: the figure of the supermodel is not staring back at us.

Here below is perhaps the reason why

A 13-week exercise and diet programme was followed by two groups of women. One group followed a low calorie diet, combined with 1-2 days per week of exercise. The other group made no change to their diet, but exercised 3-4 days each week.

Although both groups lost roughly the same amount of fat, the women who exercised for 3-4 days each week lost more subcutaneous fat than those who exercised only 1-2 days weekly.

• In the group who exercised more frequently, 6 of every 10 pounds of fat lost came from subcutaneous fat.

• In the group who exercised less frequently, less than 3 of every 10 pounds of fat lost came from subcutaneous fat.

When the results of both groups were analysed, the researchers found a link between exercise frequency and the loss of subcutaneous fat. In other words, the more often we exercise, the more subcutaneous fat we will lose. The minor effect of dieting on subcutaneous fat could explain why dieters can lose a lot of weight, but remain unhappy with their appearance.

In short, if you really want to look good naked, dieting alone isn’t enough — you’ll have to exercise!

First steps

The journey of a thousand miles begins with a single step.

Exercise includes anything that involves moving, such as walking, dancing or working in the garden. We can earn the benefits of being physically active without going to a gym, playing sports or using fancy equipment. When we are physically fit, we have the strength, flexibility and endurance needed for our daily activities. Being physically active helps us feel better physically and mentally.

Physical activity can lower our blood glucose (sugar), blood pressure, and cholesterol. It also relieves stress, reduces the risk of heart disease and stroke and strengthens muscles and bones. In addition, regular activity helps insulin work better, improves blood circulation and keeps joints flexible. If we are trying to lose weight, a combination of physical activity and wise food choices will help us reach our target weight and maintain it. All of these benefits can be ours even if you haven’t been very active before.

What kinds of physical activity should be part of our routine? A comprehensive physical activity routine includes three kinds of activities:

•  Aerobic Exercise
•  Strength Training
•  Flexibility Exercises

1) Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it’s best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven’t been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day — try a brisk 10-minute walk after each meal. If you’re trying to lose weight, you may want to exercise for more than 30 minutes a day. Here are some examples of aerobic exercise:

Take a brisk walk (outside or inside on a treadmill)

Go dancing

Take a low-impact aerobics class

Swim or do water aerobic exercises

Try ice-skating or roller-skating or riding a bicycle either in doors or outdoors.

Take up a sport and have fun while exercising.

2) Strength Training

Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying groceries easier. With more muscle, we burn more calories, even at rest (increases Resting Metabolic Rate).

•  Join a class to do strength training with weights.

•  Lift light weights at home

3) Flexibility Exercises

Flexibility exercises, also called stretching, help keep our joints flexible and reduce our chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming.

In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burn calories. The more we move around, the more calories we burn.

The following strategies can help us increase our activity level:

• Walk instead of drive whenever possible.
• Take the stairs instead of the lift.
• Work in the garden, rake leaves, or do some house cleaning every day.
• Park at the far end of the shopping centre and walk to the shops.

Remember, it is the sum of all the small things that we do that has the greatest impact on our lives. So every opportunity we have to walk somewhere rather than take a car/lift or escalator is another step towards our eventual goal of achieving the body that we want.