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Losing weight isn’t easy – and that’s only one part of the battle. After you’ve lost excess pounds, it can be hard to keep them off. Many people experience weight regain, which means they gain back some or all of the weight they worked so hard to lose. But why does this happen?

Moving to Burn Calories

To lose weight, there’s a good chance you’re cutting calories by eating less and choosing healthier, lower calorie foods, such as fruits and vegetables. But over time, it can be difficult to keep up a diet of fewer calories. If you start eating more calories and don’t burn them off, they can add up to extra weight.

This is where an exercise program comes in. The National Heart, Lung, and Blood Institute says exercise is a great way to help keep pounds off after weight loss. Moving your body burns calories, so you don’t have to rely upon food choices alone to keep calorie counts within your healthy range.

Not everyone needs the same amount of exercise to keep the weight off. But in general, experts recommend doing moderate-intensity exercises up to 30-60 minutes a day, 5 days a week. These activities are considered moderate-intensity exercises, and you can do them at home:

*  Wash windows or floors for 45 to 60 minutes

*  Garden for 30 to 45 minutes

*  Push a stroller 1.5 miles in 30 minutes

*  Rake leaves for 30 minutes

*  Walk 2 miles in 30 minutes

*  Walk up and down stairs for 15 minutes

Your exercise can be done all at once or broken up throughout the day. If you’re looking to do sport-related activities, some good options include basketball, bicycling, jogging, tennis and dancing. The key is to find an activity that gets you moving – and that you can stick with.

Preventing heat stroke

Preventing heat stroke is possible. Be smart about the summer sun with these tips:

*  Drink plenty of fluids when you’re  out in the heat.

*  Wear clothing that fits loosely and is lightweight.

*  Seek shade or go inside during the hottest hours of the day.

*  Don’t leave people or pets in parked cars, even with the windows down.

*  Exercise indoors on days when there is a heat advisory, or anytime it feels too hot and humid.

*  Keep the very old or very young out of the heat as much as possible.

*  Wear sunscreen. A sunburn can make your body overheat.

Anytime you feel too hot, it’s time to go inside for a cool down. Don’t try to push through it. Exercise is best done indoors on hot days. Heat stroke isn’t worth the risk!

If you’re lifting weights or doing push-ups, you must want strong muscles, right? Actually, weight-training exercises, sometimes called resistance exercises, are great for your bones too.

Men and women of any age can benefit from the bone-building effects of strength training. It’s especially important as we get older, when bones tend to get thinner.

If you’re new to strength training, be sure to check with your doctor before beginning. Just two to three days a week of strength training can have big benefits. And you don’t have to lift heavy weights or do difficult routines. Here are some quick and simple ways to get started.

*  If you belong to a gym, try using the weight machines. These are safer and easier to start with than free weights. Ask the gym staff for help and for correct usage tips if needed.

*  At home, you can do simple exercises without any equipment. Arm raises, leg curls, chair dips, and toe stands are all good examples. Get information and videos on various exercises for seniors and beginners atwww.nihseniorhealth.gov.

Sources: National Osteoporosis Foundation, National Institutes of Health

Working out isn’t easy, and if you have a health condition, exercise may seem even more difficult. In many cases, exercise is not only safe for those with health conditions – it’s recommended. Being active may improve your overall health and help you manage your condition. And, it can help you feel better too.

Check out some of the ways exercise can help you if you have a health condition. Ask your doctor which activities are best for you.

ARTHRITIS

Exercise can prevent or slow some types of arthritis. In fact, it may be the most effective non-drug treatment for reducing pain and improving movement in people who have osteoarthritis (OA). Walking and water exercises are generally good choices.

HEART DISEASE

You can improve heart health when you move. Physical activity reduces your chance of having a heart attack or stroke. It helps your heart work better and improves blood flow. Forty minutes of moderate activity 3 to 4 times per week can lower cholesterol and blood pressure. If you have chest pain, or recently had a heart attack or a heart procedure, ask your doctor before you start exercising.

DEPRESSION

Depression, anxiety and high stress can be alleviated with exercise. Aerobic exercise may improve mood, sleep and self-esteem. The chemicals released during exercise have feel-good effects on the brain. Try walking, biking, aerobics or dancing.

BLOOD SUGAR

Working out may help manage blood sugar and diabetes. During exercise, your cells become more sensitive to insulin so it can work better. The cells are also able to lower your blood sugar. If you have diabetes, regular exercise can mean fewer diabetes medicines or less insulin. People with diabetes should ask their doctor how they can exercise safely before they begin exercise.

ASTHMA/COPD

Asthma and COPD (chronic obstructive pulmonary disease) can make exercise more challenging, but it’s often possible to do safely. Exercise can help manage weight, reduce stress and keep the heart healthy – all important factors with asthma and COPD. In general, people with asthma or COPD should avoid exercise when temperatures are low and air is dry or polluted. Wearing a mask over the mouth can help, and doing a proper warm-up and cool-down is also advised. Always carry your rescue inhaler when you exercise.

Even if you don’t have a health condition, exercise to stay healthy. Regular physical activity can reduce the risk of many diseases including some cancers, and help you live longer. Talk to your doctor before you start an exercise routine.