Physical exercise should involve a combination of main muscle movement and an increase in heart rate.
Adjust your mind-set. Realise that exercise can help to reduce body fat, even though the body weight does not drop significantly.
Make exercise a habit and exercise regularly.
Increase the intensity and frequency of exercise gradually over time.
Adults should have muscle-strengthening exercise at least 2 times per week and moderate-intensity aerobic exercise (for example, brisk walking, running, swimming and cycling) at least 150 minutes per week.
Be physically active in daily life, for instance, taking the stairs instead of elevator and getting off a stop earlier so as to walk further.
Exercise and weight loss Q&A
Exercise helps to burn excessive energy and maintain our body shape. It can also improve heart and lung function, muscle mass and bone density. What do you need to know if you want to lose weight through exercise?
Q：Which types of exercise should I do? A：According to the WHO1, adults should have muscle-strengthening exercise at least 2 times per week and have moderate-intensity aerobic exercise at least 150 minutes per week.
Q：I have knee pain. Which types of exercise are suitable for me? A：Some people who are overweight or obese experience knee pain, muscle pain or skeletal problems. They should choose exercise according to their fitness and ability. For example, they can choose non-weight-bearing exercises such as cycling, swimming and exercise in water.
Q：Am I suitable for high-intensity exercise? A：Some people who are overweight or obese may have heart disease. It is therefore important to consult your doctor before starting any exercise plan. In addition, you should pay attention to bodily symptoms including palpitation, chest tightness, chest discomfort and excessive shortness of breath during exercise. If you experience these symptoms, you need to stop the exercise and consult your doctor.
