Stretching exercises can also be used as "light activities" for the days when you don't plan to walk. And they are great for relieving stress too!
After weight loss surgery your calories are less than before, so any exercise will go a long way in helping you to lose weight and reach your goal. By simply altering some of your usual routines, you can increase your activity level and have fun doing it too!
- Take the stairs versus the elevator.
- Walk up and down a flight of stairs during each TV commercial.
- Park your car as far away as possible from your destination.
- Do 5 jumping jacks before brushing your teeth.
- Take a walk after lunch or dinner.
Every workout should begin with a warm-up. Muscles that are warmed up and stretched work better and are less likely to be pulled or strained. A warm up should last 5 to 10 minutes. By moving your arms and legs in a slow, rhythmic fashion, your body temperature will rise and your heart and blood pressure will increase too.
Examples include: arm circles, arm swings, and marching in place.
Remember, warm up activities are good for alleviating stress too. When you are sitting at your desk and feel tension rising, stand up and march in place or do arm swings or circles. Chances are, after five to ten minutes, you'll experience some relief!
Cooling down is just as important as warming up. When you exercise, your heart beats faster to keep muscles supplied with blood, oxygen, and the fuel that it carries. If exercise is stopped suddenly, a sharp decrease in blood pressure can occur because blood begins to pool in your arms and legs. A gradual cool-down allows the body to adjust better. To cool-down, decrease the intensity of your exercise for five to ten minutes. Also, do some stretching exercise to build your flexibility and help relieve soreness and loosen tight muscles.
Here are the basic steps to follow for proper stretching:
- Slowly stretch into position until you feel a tightness in the muscle.
- Hold that position for 10 to 15 seconds until you feel some tension in the muscle, but not until you feel a burning sensation or pain.
- Release the stretch and wait three to five seconds. Then, repeat the stretch again for a total of 3 to 5 times, or more if the muscles feel tight.