Even if you’re physically able to exercise, the thought of starting an exercise program can be daunting. If you’ve been sedentary for a long time, your body is going to require time to adjust, and you might experience discomfort or pain as it adjusts.
Fortunately, you don’t have to make a large commitment right away. If you’re struggling with obesity and find yourself feeling overwhelmed by the idea of exercising, take a step back and focus on what you can accomplish in small increments. You may be unable to jump into a vigorous exercise routine right away, but there are ways to ease into it that won’t cause too much discomfort.
But there are plenty of exercises that can be done safely and with relative ease, even for those who are overweight or obese. And exercise can help reverse the negative health consequences associated with obesity.
Exercise is the cornerstone of any weight-loss plan. When you start exercising, your body utilizes more energy than it does at rest. Therefore, if you’re not expending more energy than you take in, you won’t lose weight. Exercise also helps strengthen muscles and bones, which makes daily activities like walking upstairs or carrying groceries easier. Exercise also increases blood flow, which improves the delivery of oxygen and nutrients to muscles and helps remove waste products like carbon dioxide and lactic acid. This helps make exercise a critical part of any active lifestyle.
To get started, consider an activity you enjoy
The best exercise program is the one that you actually do, so if you hate the treadmill, then you’re less likely to stick with it. You can try different activities and then return to those that you like best. “There isn’t one type of exercise that works for everyone,” says Perry Nickelston, a certified personal trainer and exercise physiologist in San Francisco.
Most doctors and health authorities recommend at least 30 minutes of moderate-intensity physical activity on most days of the week. That could be walking, swimming, or dancing; almost anything counts as long as your heart rate increases and you work up a little sweat.
The Centers for Disease Control and Prevention includes a chart that suggests how much activity you need to do each week depending on your age and whether you’re trying to lose weight:
If your goal is weight training — building muscle — which can aid you both burn calories and change your body composition (that is, reduce fat), the CDC recommends working out at a higher intensity for more time:
Most overweight people will need to build up their endurance first before doing high-intensity workouts.
Work up to more challenging workouts over time, instead of trying to do everything at once.
You don’t have to join a gym or purchase expensive equipment. Consider walking or jogging in a local park, engaging in a team sport like basketball or soccer, joining a fitness class at your local gym, or even dancing in front of the TV. If you’re feeling really ambitious, start training for a 5Kor 10K race.
The key is to build exercise into your daily routine and gradually add more activity into your life. All it takes is one small step to get started!
Strength Training is great for obese people
There are two primary types of workouts in any exercise program: aerobic exercise and strength training. Both are important, but in many cases, strength training is the best place to start.
Reasons why strength training is great for obese people:
- Strength training can help you lose weight. Building muscle mass will force your body to burn more calories every day, even when you’re not working out. But don’t expect to lose 20 pounds overnight; it requires weeks or months to build muscle mass, and even then, you’ll only see results if you keep exercising.
- Strength training can improve your posture and help you feel better about yourself. Working out isn’t just about looking good; it’s also about feeling good about yourself. When you feel stronger, more confident, and more powerful, it shows in your posture and your gait.
Do the squat rack exercises, in order to strengthen your body and increase the repetition at the next training.
- Strength training improves bone density and reduces the risk of osteoporosis. As people age, they lose bone mass, making them more prone to fractures from falls or other injuries. Strength training can slow this loss by building up the muscles that support your bones and giving them a workout while you’re at it.
4 . Strength training helps with fat loss because it builds muscle tissue while targeting fat stores directly during workouts.
Walking will help you lose weight faster
Walking is a great way to ease into an exercise routine. It doesn’t require any special equipment or training and can be done anywhere at any time. A brisk thirty-minute walk every day would be an excellent way to start an exercise program for many people, especially those who are very overweight. Walking works most major muscle groups in your body and can burn more than 600 calories per hour. For those seeking a challenge, try walking uphill or on a treadmill to work the muscles in your legs even harder.
Swimming is an extensive form of exercise and can be done by anyone, regardless of their weight. Swimming is a low-impact exercise that improves cardiovascular health while also strengthening muscles.
Swimming workouts can be tailored to suit the needs of the individual, including water aerobics for an aging population. One advantage of swimming is that it does not put any impact on joints or bones, making it ideal for people with osteoporosis or other bone diseases.
Swimming can help increase endurance and stamina, allowing someone to burn more calories during the course of the day. Swimming is an excellent way to relieve stress and improve one’s mood. It also helps to reduce anxiety and depression.
Because swimming is an aerobic exercise, it burns calories even when the person is resting. A 150-pound person could burn up to 354 calories in an hour of swimming laps.
Apply our tips today and become active!