Exercise: ‘Maximise’ results through ‘regular’ movement – workout tips

Gemma Collins says she has the ‘buzz’ for exercise

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With the UK in an obesity epidemic, the NHS recommends doing some type of physical activity every day. Whether this is a short walk or a long run, the NHS explains that “any type of activity is good for you”.

Regular activity can have long-term benefits as well as immediate ones.

Not only can it help to boost the metabolism, but it can also help to prevent disease and provide more energy for the body.

However, it is estimated that not nearly enough people partake in regular activity.

Moving each day can be as simple as taking the stairs instead of a lift or walking to the shops instead of driving.

Some people even have a goal of hitting 10,000 steps a day.

Speaking to Express.co.uk, Dr Folusha Oluwajana, General Practitioner, L3 Personal Trainer & Fitness Doctor, explained just how important exercising is.

The expert said: “Exercise is an excellent and very effective tool to use if you want to lose weight.

“Your weight is maintained by equally balancing the energy you take in from food with the energy your body uses to function. 

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“The energy you use, your total body expenditure, consists of different components. 

“Firstly, your basal metabolic rate, this is how much energy your body needs to function at rest and perform life-sustaining actions like breathing and keeping your heart pumping. 

“Secondly, your body uses a small amount of energy to digest, this is the thermic effect of food.

“Finally, your body uses energy for movement, movement during exercise and during any other activity that is not exercising, your activities of daily life.”

Although exercising doesn’t directly have an impact on losing weight, it can help to create a larger calorie deficit.

A calorie deficit is when the body is consuming fewer calories than it is using, forcing the body to burn fat.

The expert added: “To lose weight, you need to shift this balance of energy so that your body is burning more than you take in; energy in is less than energy out. 

“Energy is measured in calories and this energy imbalance is described as a calorie deficit. 

“This can be done by reducing your energy or food intake, often referred to as dieting. 

“Or it can be done by increasing your energy output with exercise. 

“Regular exercise allows you to create the calorie deficit needed for weight loss and you can combine both exercise with dieting, to maximise your calorie deficit and increase weight loss.”

But what form of exercise should you be doing on a regular basis?

According to the expert “any exercise is good exercise” and “all exercise burns calories”.

Dr Oluwajana went on: “Regular exercise is necessary to achieve successful weight loss so it is important to do an activity that you enjoy, otherwise it will be hard for you to keep it up and.

“If you are new to exercise, starting with lower intensity, lower impact activities is a good idea. 

“Activities such as walking or cycling are ideal and bodyweight exercises such as squats and lunges can easily be incorporated into a low impact workout. 

“Then as you gain confidence and get fitter, you can gradually increase the intensity of your exercise. 

“You could try higher impact activities such as running, add more dynamic movement to bodyweight exercises and introduce some resistance with weights. 

“The key is to start small and build slowly, as if you push too hard too soon you’re less likely to enjoy it and may even cause injury.”

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