Physical Activities for your Healthy Weight Loss Program

According to, 26.8% of Canada’s population, which was over 18 years of age (roughly 7.3 million adults), were classified as obese in 2018. And another 9.9 million adults, which is 36.3% of the population, were overweight. This means that over 63% of Canadians had excess body weight. Excess weight is undoubtedly a matter of concern, resulting in increased health risks. Obesity gives rise to several health issues like high blood pressure, cholesterol, type 2 diabetes and heart problems.

Regular physical activity and a balanced diet can help one reduce that extra body fat and eliminate the health problems associated with it. One must follow a healthy lifestyle regularly. If you are looking for some weight loss tips, here are some meaningful tips to assist you in your weight loss journey.

To lose weight, one needs to have a healthy lifestyle. A healthy lifestyle is a blend of several regular activities that one performs on a day-to-day basis. One needs to perform some regular physical activities and have a balanced meal. If you have a sedentary lifestyle, performing daily activities like walking, climbing stairs, gardening, and cleaning a house can help you stay in shape. Besides these physical activities, one needs to do some resistance training and cardio exercises several times a week. Let us now tell you about some of these activities that will help you stay healthy.

Resistance Training

Resistance training, commonly referred to as strength training or weight training, involves the physical activity where you pull or lift something against resistance. Some commonly used resistance training equipment are dumbbells, resistance bands, sandbags, kettlebells, powerbands or machines.

Resistance training can help one burn calories during exercise. These exercises are also good for toning muscles and help in improving muscle mass. One must have strength training at least twice a week as, without the proper strength training during weight loss exercises, one might lose muscle mass instead of fat.

While doing resistance training, it is important to do exercises in pairs. One must focus on all body muscles, including the abdomen, hips, legs, chest muscles, core, back, shoulders and arms. If you are a beginner, you can start with easy exercises such as easy core exercises and gradually progress. Try strengthening the opposing muscles in a balanced way, such as the fronts and backs of the arms.

Ideally, resistance training must be done twice a week for 30-60 minutes. To accommodate a weight loss, one must do exercises in pairs, one after the other, without rest in between sets.

Cardio Exercises

Another important type of physical activity that helps burn calories and maintain the heart, blood vessels and lungs health. Cardio exercises keep the vital organs of your body in good shape.

When doing cardio exercises, one needs to focus on being consistent. Regular intensity exercises like brisk walking, jogging or cycling must be done daily or twice a day. These exercises must be performed at a moderate or vigorous intensity, and each session lasts at least 10 minutes

One can start doing cardio exercises for 10 minutes daily and gradually increase the duration to 30-60 minutes. Regular cardio exercises will keep you in good shape and make you healthier.

Daily Physical Activity

People often cut down their daily physical activities after a workout. This will bring down the overall physical activity performed during the day. One must try to minimize using devices that save physical energy. Some such devices are dishwashers and elevators, which are widely used by people today. Also, choose walking and cycling over driving and active leisure over passive leisure, whenever possible.

Daily physical activities like household chores and workplace cycling are important for maintaining a healthy lifestyle.


Besides all these regular activities, one needs to have a proper sleep cycle and have regular body checkups every few months. It is also important to stay hydrated and have 3-4 litres of water daily. One must take good care of their physical, mental and emotional well-being.

Hopefully, these tips will help you lose excess body weight much faster. Just be consistent with these practices, and you will notice a drastic improvement in your health. You will start feeling better and healthier if these exercises are performed regularly.

If you are looking for a personal trainer in Victoria, you can get in touch with Elena Muratova, the owner of Happy Body Centre. Elena Muratova is an olympian, lifestyle coach and personal trainer who has helped many people with physical and mobility problems. She creates a wellness plan that helps people improve their health and well-being. For more information or to book an appointment with Elena, you can visit her website or call her on +1 250-885-6320