Dr Zac Turner: The best exercise for weight loss

Ask Doctor Zac is a weekly column that helps readers address their health and well-being.

question: Hello Dr. Zack. The only way to achieve your New Year’s resolution is to do it with another person. With this in mind, my whole family has decided to stay healthy in 2023!

We decided to lose weight together, but my teenage son is at a loss as to whether he can exercise with his 75-year-old grandmother. What are the best exercises for each age group and when is the best time to work out?

It may seem like a silly question, but what are the best exercises to lose weight? Are there any foods you absolutely should avoid this year if you want to lose weight? – Karina, 49, New South Wales

answer: Hi Karina, Great question! I think having someone or an entire group achieve their New Year’s resolutions is a great way to get things done. As they say, teamwork makes dreams come true.

There’s a lot to unfold here, so I’ll break it down into bite-sized sections. There’s nothing worse than being overloaded with confusing information to get started. We recommend adding one at a time to your workout regime, as you have all year round to complete the solution.

Most resolutions are waived in January. Instead of losing weight, it’s a good idea to shift your desire to be healthy. Adopting a healthy lifestyle will help you lose weight as a bonus.

Another big thing to remember is that you can do more when you start small. often It’s good to have a plan, but remember that if you can quickly make small changes to what you’re already doing, they can add up to a big impact in just a few months.

Get started with 5 great exercises to lose weight

walking

It looks simple, right? However, it is always recommended as a first step for patients beginning exercise. It can be done anytime, anywhere, with anyone. No need to spend money on equipment and minimal strain on your joints. Perfect for teenagers and grandmothers.

swimming

Another simple exercise you can pick up has great health benefits.

cycling

Studies have shown that this universal exercise is associated with a lower risk of chronic disease. The whole family can participate. I recommend finding a cycle loop so your family can walk at their own pace.

yoga

Don’t waste your money on expensive yoga class memberships.Have your family set up an improvisational studio in their living room and chuck Youtube appear on TV. There are thousands of free yoga classes out there.

weight training

I wouldn’t be sorry if I didn’t include weight training on this list. Increase muscle mass and overall strength while burning calories during and after your workout. Your family can vary their weights depending on their age and strength. And yes, Nana should definitely be lifting weights too. Independence is maintained.

Best exercises for each age group

teenager

Teenagers should aim to build a positive body image and wellbeing first. This can be achieved by having oldies set the standard as role models, but also learn how to incorporate healthy habits into your lifestyle.

Aim for at least 60 minutes of exercise a day and enjoy a variety of physical activities. This includes sports training, playing sports with friends, jogging or walking, and doing push-ups at home.

adult

Adults should aim for at least 150 minutes of moderate-intensity physical activity per week. This can be as simple as a early morning walk or a bike ride.

You should also do strength training at least twice a week. We recommend attending interval training sessions at your local gym.

senior citizen

Like adults, older adults should aim for at least 150 minutes of moderate physical activity per week and strength training twice per week.

They also need to improve their balance in exercise, including simple things like standing on one leg.

best time to exercise

I’m sorry, but the best time is to suit your taste. You need to find a time that works for you, so stick to it. Some prefer first thing in the morning, others in the afternoon. Consistency is the key to exercise.

Foods to avoid (before exercise)

nuts

These are filled with healthy fats, but not as great pre-workout. They slow down your digestion. Before you work out, you want all your food to be digested and turned into energy to burn.

broccoli

I love broccoli, but I wouldn’t recommend eating it right before your workout.

dairy products

Save yogurt, cheese, and milk for post-workout. High fat content makes you feel tired and increases stomach acidity. This will make you feel gassed and bloated.

Soft drink

Don’t be fooled into thinking that a sugar kick from a soft drink will keep you energized throughout your workout. A high sugar kick will leave you bloated and nauseous. rush in.

Think about some things you and your family already do on a regular basis. Write them down and see what you do regularly, like chatting on the phone or listening to music or podcasts. will be

We all have bad eating and drinking habits. Ultimately, we may be able to make small changes over time, but tomorrow we’ll add a carrot and a glass of water to everyone’s snack pack and see how it goes.

Another tip is to have fruit and water at the beginning of the day. This means remembering. Consuming it before lunch will help you feel fuller for longer and speed up your metabolism.

Over months, even years, you will see small changes of 1-2% in some areas of your life, and you will begin to see changes in all age groups in your family.

Good luck on your journey! May 2023 be a truly healthy year for your family!