Columnist Nozaina :  Exercise is good for overall health. Weight loss and good health are interconnected. If a person has a high BMI (Body Mass Index), then they are susceptible to numerous health disorders such as cholesterol, high blood pressure, diabetes, and other cardiovascular issues. Exercise is effective for the management of these conditions. Several types of physical activity support weight loss by increasing the calorie burn. The weight you might expect to lose can vary according to diet, age, and starting weight. Diet and exercise are two main factors that need to lose weight. The balance between diet and exercise is very important. In your everyday routine, if you exercise intensely and do not follow a diet or follow a diet and skip exercise the body behaves differently. In addition to weight loss, exercise reduces the risk of numerous chronic illnesses, strengthens bones, and improves mood.

Here is the best and most popular exercise. You can practice to make yourself healthier, stronger, and fitter.

1.Cycling

Cycling is a low-impact and non-weight-bearing exercise, so it won’t put much stress on your joints. The American Council on Exercise estimates that a 65 kg person burns approximately 6.4 calories per minute through cycling at a pace of 10 miles per hour (MPH). An 81 kg person burns approximately 8.2 calories per minute cycling at 10 MPH. Studies revealed that people who exercise regularly have better overall health and a lower risk of heart disease than those who don’t exercise daily.

2.Aerobic Exercises

One of the best weight loss exercises is walking. Walking at a fast speed is a great exercise to burn calories. You can include this exercise in your everyday activities. It puts minimum stress on your joints. According to numerous studies, a 70 kg individual can burn around 167 calories per 30 minutes of walking at the speed of 6.4 kph. It is also detected that an individual can decrease body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes three times a week. Running and jogging are the king of weight loss exercises. These are total body cohesive exercises and are very effective for belly fat and strengthening legs. The main difference between jogging and running is the speed of running is around 10 kph, and jogging is between 6-9 kph.  Jogging and running will help to burn approximately 298 calories per 30 minutes and 372 calories per 30 minutes. You can start walking for 15 minutes, then increase your speed and start jogging for the next 15 minutes. With constant speed run for another 15 minutes, then reduce your speed and come back to jogging for 10 minutes

3. Jumping Rope

Jumping rope exercise offers a complete body workout helps enhance metabolism and muscle strength, and burns numerous calories in a short time. This exercise helps to ease anxiety and depression. Jumping rope increases the heart rate, which results in the fast pumping of blood across the body. Along with the heart, this exercise takes care of the lungs by keeping them healthy and functioning. This workout helps you to burn more calories than your intake. Jumping rope burns around 1300 calories per hour.

4.Weight Training

Weight training might help to promote muscle growth, build muscle strength, and raise RMR (resting metabolic rate). According to the American Council on Exercise, a 65 kg person burns approximately 7.6 calories per minute, and a 180-pound person burns approximately 9.8 calories per minute through this workout. Studies revealed that the body continues to burn calories several hours after a weight-training workout as compared with aerobic exercise.

5.Yoga

Yoga is not considered a weight loss workout. It burns a fair amount of calories and offers numerous health benefits that promote weight loss. A 12-week study of sixty obese women found that those who participated in two ninety-minute yoga sessions per week experienced a greater decrease in waist circumference than those in the control group. The yoga group also experiences physical and mental wellbeing. Studies found that yoga can reduce stress levels and teach mindfulness.

6.Swimming

Swimming is easier on your joints. It’s a great exercise option for people with joint pain or injuries. How you swim affects how many calories you burn. The American Council on Exercise estimates that a 65 kg person burns about 9 calories per minute, and an 81 kg person burns about 11.6 calories per minute swimming at moderate speed or crawling. 12-week studies in 24 middle-aged women found that 60 minutes of swimming three times per week substantially improved flexibility, reduced body fat, and decreased heart disease risk factors such as blood triglycerides and total cholesterol.

7.Push-Ups and Pull-Ups

One of the most popular workouts that can be done by anyone, at any place, and anytime. Push-up exercise is useful for weight loss as it pushes the body away from the earth and exerts energy which in turn burns calories. It burns calories quickly. Push-up workouts focus on your triceps, biceps, shoulders, chest, and back. It also makes the body healthy and stable and strengthens core muscles. Push-ups help to build more lean muscles in the triceps, chest, biceps, and shoulders. Pull-ups help you to get in shape, boost your metabolism, and increase your ability to burn fat.

8.Squats

Squat workouts are not just for athletes; you can do them as a part of regular exercise. This workout strengthens your lower body. Squats burn calories and help to lose weight. They also lower the chance of ankle and knee injury. As you exercise, the movements strengthen ligaments, bones, and tendons around the leg muscles.

Best Time to Exercise

The best time to do exercise is early in the morning. Exercising on an empty stomach burns stored fat. Even if you feel annoyed by the early alarm clock at first, it will gradually become a habit for you. Moreover, some studies suggested that exercise in the evening can be a good option because the body uses less oxygen during that time, which might help to increase performance, and in turn lose weight. However, the studies that support evening exercise are limited, and the majority of researchers are directed toward morning walks.