Miple ClinicExercise is not a must. Start by going to bed early and getting daytime sunlight
You do not have to exercise. We do not push exercise first on people who are busy and tired. Before exercise, go to bed early and get some sunlight during the day.
1. The basics, for everyone
| What | How |
|---|---|
| Go to bed early | Move your bedtime earlier little by little, and keep your wake-up time steady |
| Get daytime sunlight | Step outside for a moment after lunch. 5 to 10 minutes is enough to start |
| Walk a little more in daily life | Take the stairs, get off one stop early and walk, and stand up once an hour if you have been sitting for a long time |
Sleep and sunlight are explained in more detail in Sleep and sunlight come before exercise.
2. For those who want more
If you want to build strength, or lose weight and boost metabolism more actively, add exercise then, at a higher intensity.
| Exercise | How much | Why |
|---|---|---|
| Strength exercise | 2–3 times a week | Protects muscle and maintains your basal metabolic rate |
| Short high-intensity intervals | 1–2 times a week, about 20 minutes | Helps you keep using energy even after the workout ends |
On busy days, 10 minutes of bodyweight strength work such as squats and push-ups plus 5 to 10 minutes of brisk walking is enough. It is fine to miss a day.
3. Things to watch
- Avoid long fasted cardio, because it can use muscle along with fat.
- If you get palpitations while taking herbal medicine, lower the intensity and take a rest.
- Losing weight slowly, about 0.5–1 kg a week, is easier on the body.
- Do not look only at the number; look at your body line and condition too.
How Miple is different
We check changes in muscle and body fat with a body composition test. Because we prepare it in-house, stage adjustments to fit your condition take effect right away, and the head doctor personally follows your progress.
Frequently Asked Questions
Will I lose weight without exercise?
You can start with diet, herbal medicine, sleep and sunlight alone. When you want to build strength or lose weight more actively, you can add exercise.
What if I have no time to exercise?
That is fine. First go to bed early, and step outside for some sunlight after lunch. Taking the stairs and walking a little more is enough.
Won't strength exercise make my body bulky?
You do not need to worry. Ordinary strength exercise does not build muscle the way an athlete's does. It helps create a firm body line.
Will I lose more if I do cardio on an empty stomach?
Long fasted cardio can use muscle as well, so we do not recommend it.
What should I do if my heart pounds while exercising?
Take a short rest and have some water. Light palpitations settle soon. If you have chest pain, shortness of breath, or dizziness that feels like you might faint, or if palpitations get worse even at rest, stop taking the medicine and contact us.
Miple Korean Medicine Clinic · Korean medicine doctor · 19 years of clinical experience · Author of 'The Secret to Ending Diets with Korean Medicine' · Inventor of the GONG BI JIN YAK patent (No. 10-2865645)
Curious about a prescription that fits your body?
After a body composition test, the head doctor consults with you in person.
This article is general health information and does not replace individual diagnosis or prescription. The effects and side effects of herbal medicine vary from person to person.
