The easy exercise tricks that’ll give your weight loss a big boost

WE ALL know exercise is good for us – it helps keep our bodies healthy and burns off the calories we eat to stop us piling on the pounds. But you might not know it also releases endorphins, or happy hormones, into our bloodstream, making us feel more cheerful and relaxed after a workout.

So, with most of us stuck at home with little more to do than watch TV and raid the fridge, it’s doubly important we get moving.

WW’s Julia Westgarth says: ‘It’s hugely important, not just from a physiological point of view but a mental one. If you’re feeling caged, the best thing is to get outdoors and just walk. Brisk is best but every step counts. Your body and brain will thank you.

‘I’m going out every day with my dogs and I find myself feeling so much better when I come in, thanks to fresh air, a change of scenery and keeping active.’

Government guidelines recommend adults do 150 minutes of moderate-intensity exercise a week, such as riding a bike and dancing, or 75 minutes of vigorous activity, such as skipping or running.

‘But you don’t have to do Joe Wicks or Zumba every day,’ says Julia. ‘Take it at the pace you want and go for it. If you don’t want to do an hour when you’re out, do 20 minutes, then maybe do a home workout later – there are lots to choose from on the WW website.

‘Even getting out in the garden can count as exercise, especially if the kids need “debouncing”. I’ve got colleagues setting up obstacle courses for their children and they’re joining in.

‘While you’re doing it, you’re not only going to be feeling those endorphins, you’re not going to be accessing the fridge.’

If you’re following the myWW plan, you can earn extra points by doing exercise. How many you earn depends on which activity you’re doing, how long you do it for and your age, weight and height.

For example, a 55-year-old could win themselves an extra three FitPoints for briskly walking for half an hour.

‘If you’re trying to manage your weight, combining healthy eating with exercise is really important,’ says Julia.

Exercise can also boost the immune system, says personal trainer Joanne Groves, which is especially important in the fight against coronavirus.

‘At the moment in particular we want to have a healthy immune system,’ she says. ‘So we need to move, because moving gets our heart rate up and helps boost the immune system. It also changes your mood, releasing endorphins that can make you feel amazing and also reduce levels of fear and anxiety. Try it – exercise to music and you’ll feel your mood change immediately.’

During lockdown, one of the only reasons we can leave our homes is to exercise. With gyms and swimming pools closed, some people are going for a run or bike ride but most of us are simply going for a walk. Being out and stretching your legs in the fresh air is great for your mental and physical wellbeing.

But if you want to do a bit more, whether to feel better, drop a few pounds or ward off any extra weight, and don’t know where to start, don’t worry – Joanne has devised this series of fun exercises you can do while walking, whether you’re on your own or have the whole family and dog in tow.

Although they can be done anywhere, a great idea is to start each one at a lamppost and continue it until you reach the next. Then walk normally to the next lamppost and start again. Gradually build up the amount of lampposts you pass while doing the exercise.

Of course you could also use another set of markers, such as trees in your local park.