A critical component of any program to lose weight or to increase energy and improve health, must include a regular exercise program. At the beginning of any weight loss program, the return to exercise should be gradual. If you are walking, remember you are burning approximately 100 calories per mile. The best time to exercise is in the morning, that way your metabolism is set higher for the entire day. Exercising at night can keep you awake. While starting out three days a week is fine, the final goal should be to exercise for at least an hour at least six days a week. While building a base, it is best to have an exercise buddy, who depends on you to show up. Once you are “hooked” on exercise it will be easier to go it alone. Set reasonable goals and remember that your results will be in proportion to the time and intensity of your workouts. Keep a calendar and mark your distances and times. Signing up for distance walks/races is a great incentive. Another “gimmick” that can help is having the electronic chip that keeps track of your vitals. It is rewarding to watch as your heart rate goes down, and your recovery time improves. this in addition to losing weight and feeling better is a great incentive to continue. Remember that muscle weighs more that fat, so don’t be discouraged if it seems the scales are not immediately responding to your efforts.
Valerie A. Holdeman PT, CHT
Physical Therapist
Call Leesburg (703-777-6672) or Winchester (540-542-1700) to 
