A person’s age should never be a barrier to developing a lean, toned body. Including the appropriate exercises in your fitness programme will help you lose weight and keep it off whether you’re in your 20s or your 60s. Here we bring to you some of the best exercises that you can include in your workout routine if you want to lose weight.
Exercises to lose weight at any age
Low-Intensity Cardio Workouts
All ages benefit greatly from low-intensity cardio workouts like brisk walking or cycling. These exercises speed up your heart rate and aid in calorie burning without putting too much stress on your joints. Regular low-intensity cardio can enhance cardiovascular health, increase metabolism, and aid in overall weight loss, according to a study.
A great combination exercise that engages multiple muscles at once is the squat thruster. It combines a squat with an overhead press and works the lower body, core, and shoulders very well.
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Yoga is an adaptable kind of physical activity with various benefits for people of all ages. In addition to promoting flexibility, balance, and strength, Johns Hopkins Medicine claims that it also promotes stress reduction. Regular yoga practice can also help you control your weight, become more aware of your body, and improve your general well-being.
A specialised reformer machine is used in the low-impact exercise technique known as reformer Pilates. According to Carlingford Active Health, the company prioritises overall muscular tone, stability, and core strength.
According to the National Academy of Sports Medicine (NASM), this conventional complex exercise predominantly targets the lower body, notably the glutes, hamstrings, and quadriceps. Exercises that build muscle, like deadlifts, can increase calorie burn while promoting fat reduction.
It makes sense why pickleball has grown in popularity recently. This well-liked activity offers a low-impact workout perfect for individuals with varying levels of fitness, and it can enhance cardiovascular health, increase stamina, and aid in weight loss. Furthermore, research suggests that pickleball might even improve mental health.
Walking is among the best exercises for weight loss, and for good reason. It’s a practical and straightforward method for beginning exercisers to avoid feeling overwhelmed or having to purchase equipment. Additionally, because it is a lower-impact workout, your joints are not overworked.
A 155-pound (70-kg) person walks at a modest 4 mph (6.4 km/h) for 30 minutes to burn about 175 calories, according to Harvard Health. Walking for 50 to 70 minutes, three times per week, decreased body fat and waist circumference by an average of 1.5% and 1.1 inches, respectively, in a 12-week trial of 20 obese women.
Running and jogging are excellent exercises for weight loss. A jogging pace is often between 4-6 mph (6.4-9.7 km/h), whereas a running pace is quicker than 6 mph (9.7 km/h), despite the similarities in appearance.
A 155-pound (70-kg) person is thought to burn about 288 calories every 30 minutes of jogging at a rate of 5 mph (8 km/h) or 360 calories per 30 minutes of running at a pace of 6 mph (9.7 km/h) according to Harvard Health.
Additionally, studies have indicated that jogging and running can help burn visceral fat, popularly known as belly fat. This type of fat, which has been connected to various chronic conditions like diabetes and heart disease, surrounds your interior organs.
Cycling is a well-liked workout that boosts fitness and can aid in weight loss. Cycling is typically an outdoor exercise, although stationary bikes are common in gyms and fitness centers, allowing you to pedal indoors.
A 155-pound (70 kg) person is thought to burn about 252 calories per 30 minutes of moderately paced cycling on a stationary bike or 288 calories per 30 minutes of 12–13.9 mph (19–22.4 km/h) cycling, according to Harvard Health.