Indians are observed to be vulnerable to obesity, especially abdominal obesity. Abdominal obesity is considered to be one of the most significant contributing factors to cardiovascular conditions. Some of the factors that lead to obesity are the consumption of high-energy foods and a sedentary lifestyle, among other things.
While it is important to make gradual and sustainable changes to your lifestyle to reduce your risk of obesity and other comorbidities, it is also important to prepare yourself for facing unexpected health emergencies. One of the things you could do to ensure that you are financially prepared to deal with any health situation you may face in the future is to get a health insurance policy for yourself as well as your immediate family members.
Another step to take towards a better tomorrow is ensuring that you get regular health check-ups, especially if you are living with health conditions. Knowing the status of your health may allow you to choose better options when you renew health insurance
plans in the future.
While these two steps can help you prepare for any uncertainties regarding your health, it is crucial to take steps today to ensure a better future where your risks are minimised. If you are obese or overweight, you may want to make some changes in your lifestyle, starting with regular physical activity.
Cardio For Weight Loss
According to the CDC recommendations, adults should get at least 150 minutes of moderate-intensity physical activity per week, alongside two days of muscle-strengthening activity. 150 minutes of moderate-intensity activity per week could translate to 30 minutes of brisk walking per day, 5 days a week.
On the other hand, you may also choose cardiovascular exercises that are enjoyable for you. Cardio, or aerobic exercises, are aimed at increasing your heart rate which may help you burn calories. Here are five cardio exercises that you can try to help with weight loss and get your recommended physical activity.
Jumping jacks are a simple yet effective full-body exercise. Begin with feet together, jump while spreading your arms and legs, then return to the starting position. This aerobic exercise improves cardiovascular health, burns calories, and engages multiple muscle groups, aiding weight loss.
Burpees combine squats, push-ups, and jumps. Start in a standing position, drop to a squat, kick your feet back to a plank, perform a push-up, return to squat, and jump up. This high-intensity exercise boosts metabolism, enhances strength, and accelerates calorie burning for efficient weight loss.
Squat jumps involve a deep squat followed by an explosive jump. This targets the lower body muscles, including the glutes and quadriceps, promoting muscle tone and calorie expenditure. Squat jumps elevate the heart rate, aiding in weight loss while enhancing lower body strength and power.
Jogging or running is a classic cardiovascular exercise. Start with a steady pace and gradually increase intensity. These activities elevate heart rate, improve endurance, and burn calories, making them excellent for weight loss. The sustained effort engages large muscle groups, promoting overall fitness.
Step-ups involve stepping onto a raised platform. This targets the lower body and helps sculpt the thighs and buttocks. It's a versatile exercise that can be adapted for various fitness levels. Step-ups increase heart rate, contributing to weight loss while enhancing leg strength and stability.
Jumping rope is a fantastic aerobic exercise. Begin with a good-quality rope and maintain a steady rhythm. This exercise is excellent for burning calories, improving coordination, and enhancing cardiovascular health. It engages multiple muscle groups and can be adjusted in intensity, making it suitable for different fitness levels and aiding weight loss.
Things To Remember When Starting a Workout Routine
- Consult a healthcare professional and ensure you're cleared for exercise.
- Start slowly and gradually increase the intensity to avoid injury.
- Include warm-up and cool-down to prevent muscle strain.
- Choose enjoyable activities so you may look forward to your workout.
- Listen to your body and pay attention to fatigue and discomfort.
- Drink water before, during, and after workouts. Stay hydrated.
- Proper form is key. Prevent injuries by maintaining correct posture.
- Use a variety of exercises for a well-rounded fitness routine.
- Take steps to eat healthy foods.
When setting out on your healthcare journey, remember that it is a lifelong commitment that will show results with consistency. Let your commitment be supported by Health Insurance
plans that allow you to access the right healthcare options when needed. If you are unsure about policy costs, you may like to check an online health insurance calculator
to understand what you may get for the price you pay. Alternatively, you may also consult an insurance agent or an insurer representative.
Cardio is not the only form of workout, but if you are getting started, it may help you lay the foundation for a consistent habit. Start small and enjoy every workout.
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