Weight loss: Running and other cardio exercises that can help you lose weight

Cardio exercises that can help you lose weight

Most of us have a very busy work schedule, which makes it difficult to take out time for a workout. But in order to keep ourselves fit and healthy, we all must spare some time in the day where we remain physically active. Talking about remaining physically active, morning is the best time to reap the maximum benefits of exercise.

To start with it, you can practice walking and jogging. Yes, even simple cardio exercises can be very fruitful. Easy cardio exercises can even help you lose weight, keep your heart healthy and improve your blood circulation.

Other benefits of doing cardio

Cardio exercises can help tone your legs and thigh muscles. It can make your lower body strong, increase your endurance power and keep your blood pressure in check. It also benefits your joint and bone health, is good for your brain and produces happy hormones. Here are five easy cardio exercises that can help you shed calories.

​Running

Running is the most basic cardio exercise. It helps in burning calories, sheds extra kilos and is one of the best ways to start your morning. If you are a beginner, start with short runs and then go on for longer trails.

​Jumping rope

Jumping rope is an easy and interesting exercise. It helps build your muscular strength, enhances your shoulder strength, improves your coordination and is extremely good for your lungs and heart. You can start with a slow pace and switch to medium pace as and when your body allows. Jumping rope in the fast pace quickly burns fat.

​Climbing stairs

Climbing stairs is another easy way of losing kilos quickly. You will be surprised to know that this simple exercise can help you burn 600-700 calories in a day. It increases your muscular power and strengthens your lower body. Though the exercise can put a lot of pressure on your knees and joints, hence it should be done carefully.

​Cycling

A lot of people have taken up cycling since the lockdown. You can do outdoor or indoor cycling as both have almost the same benefits. Cycling is good for your bones and strengthens your tissues.

​Swimming

Swimming benefits your entire body. Just a few laps can help you burn 30-35 calories. It can help you get in shape and improves your muscular strength. It's a full-body workout, which also helps tone your body.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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20 ways to burn 300 calories outdoors

The mechanics of weight loss seems like one of life’s biggest mysteries, but the math couldn’t be simpler: consume fewer calories than you use, and you'll lose weight.

The amount of calories a body burns on a daily basis depends on a number of factors — age, weight, gender and activity level. The broad range for adults is 1,600 to 3,000 calories per day. Your body uses calories for everything from digesting food to sitting, but it’s the more vigorous activities that burn the most.

The basic rule of thumb for weight loss is that a reduction of 3,500 calories results in the loss of one pound. So, for example, if you hypothetically cut 500 calories per day, you would lose one pound in a week. On the other hand, if you kept your calorie intake the same but you burned an extra 500 calories per day with exercise, you would also lose a pound in a week.

Which goes to say that if you add one of these calorie-burning activities to your daily routine (and don’t make up for it with a candy bar) you could lose roughly two pounds per month. It may not have you bathing-suit ready by the first beach day, but keep it up and by the end of the summer you could potentially have lost almost nine pounds! Not to mention reaping the other health benefits of exercise, a nice dose of vitamin D, and the unique pleasure that only fresh air delivers.

You can burn 300 calories with each of these activities*:

1. Frisbee: 80 minutes
2. Volleyball (non-competitive): 80 minutes
3. Archery (non-hunting): 69 minutes
4. Horseback riding: 60 minutes
5. Walking (3.5 mph): 60 minutes
6. Planting seedlings, shrubs: 60 minutes
7. Planting trees: 54 minutes
8. Badminton: 54 minutes
9. Weeding: 52 minutes
10. Hopscotch: 49 minutes
11. Skateboarding: 48 minutes
12. Playing with kids (vigorous): 48 minutes
13. Golf (carrying clubs): 44 minutes
14. Horse grooming: 40 minutes
15. Cross-country hiking: 40 minutes
16. Roller-blading: 35 minutes
17. Tennis: 35 minutes
18. Biking 12-14 mph: 30 minutes
19. Running 10-minute mile: 24 minutes
20. Jumping rope: 24 minutes

* Values were calculated using a list of calories burned in a 30-minute period published by the Harvard Medical School. They are based on activity for a 155-pound person.


ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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