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10 Easy Exercises for Overweight People

Need to lose some weight? Here are 10 simple exercises to set you on the right path.

Creating a new workout regime can be hard for anyone, but if you're overweight or obese it can be especially difficult.

Most gyms and fitness studios do not offer the best types of exercise for fat people, and making up a program yourself can be confusing and uncomfortable.

No matter how thin or fat you are, exercise is important. It encourages weight loss, changes your attitude toward yourself, boosts your mood, and enhances your health.

Things to Do Before Exercising

Ensure you're in good health before starting any obese training program. Please consult your healthcare provider regarding any limitations or modifications you may need. Ask your doctor about any special procedures you need to follow to monitor exercise intensity if you take any medicine (especially for high blood pressure).

Additionally, you should ensure that your workout sessions are comfortable by getting the right equipment. You can find size-inclusive workout wear from several companies. Plus size activewear is either available online or at retailers in your area.

Finally, make sure that your workout gear and footwear are appropriate. You can find a local shoe shop where you can talk to a walking expert about several brands and try a few on. When it comes to exercise shoes, experts recommend shoes with extra cushioning and support for exercising heavier people.

How To Start Working Out for Obese People

There are a few things you should do before choosing an exercise program for obese people. The first thing you should do is consult with your doctor. Chronic diseases such as high blood pressure and heart disease are more likely to develop in people who have sedentary lifestyles. Therefore, it is important to consult your doctor about the types and levels of physical activity you should do.

The second step is to mentally prepare yourself. To be successful with an obese workout program you need to stay motivated and consistent. When you think positively, you will manifest positive behaviors and increase your motivation.

Lastly, don't judge and degrade your fitness level before you start working out. By worrying about what you cannot do you prevent yourself from focusing on what you can do.

Exercises for Obese People

Exercises for obese beginners can be easily incorporated into their weight loss plans and daily schedules. Beginners are usually highly motivated during these workouts, which encourages them to maintain their fitness goals. Here is an obese workout plan and some exercises for overweight people.

1. Walking

For obese beginners, walking is a great fat people workout. With some assistance, this cardio workout is manageable, even though some may find it overwhelming. Fortunately, this exercise does not require any special equipment. It is therefore very easy to do.

Beginners with obesity should not focus on how far they are walking, but instead the fact that they are doing it. You can decrease your motivation by focusing on what you cannot do right now. 

You should keep walking regardless of the distance you can cover. The important thing is that slow walks are also good for burning calories. In the long run, taking brisk walks daily will promote weight loss. 

Getting Started

Just like any other form of exercise, walking can also compromise one's results for beginners. With these tips, you are more likely to maximize the effectiveness and enjoyment of walking.

  • ​Get A Friend Or A Family Member To Do It With You

Start by trying walking with your friends or family members. Their support can go a long way towards helping you stay on track. They will keep you motivated even when you want to give up.

  • ​Explore Your Favorite Locations

Secondly, you can start to walk to familiar places or places you enjoy visiting. If you like watching the sunrise at the beach, for instance, go walking there. In the same way, if you enjoy going for walks near your home, start there before moving on to another location.

As you have fun doing it, you will hardly realize that you are exercising. Additionally, you'll be motivated to walk to these places because they have some aspects that make you happy.

  • Plan Your Walking Time As Best As You Can

As a third tip, you should allocate a certain amount of time to go for walks. Do not try to do this exercise in the early morning hours if you are not a morning person. You should also avoid doing this activity in the evening hours if you are not active. Find the time of day when you are most active and utilize that time for physical activity. It will slowly become a part of your daily routine.

2. Dancing

To maintain modest weight loss, obese people should moderately exercise for 150 minutes every week. This might seem like a lot for some, but it can be motivating for others. However, this goal is attainable by incorporating dancing into your workouts.

For obese beginners, dancing is another excellent exercise because it keeps the body in motion. Again, getting your feet moving doesn't require any equipment.  It is not necessary to have the perfect rhythm or groove for the exercise to be effective.

Your body is moving along with the beat, so you are burning some calories. However, it's important to consult your doctor before engaging in this exercise. When you have other conditions like bad knees or severe injuries, or you have arthritis and heart disease, it is especially important.

Getting Started

The majority of people who are obese want to lose weight fast, so they search the internet for dance workouts for overweight beginners. You should keep in mind that some dance moves are too complicated for beginner dancers or are not suitable for you because of health reasons. Therefore, rather than focusing on your best dance workout, try to make your current dance workout more effective. Here are some tips on how to make your current dance workout more effective.

  • Dance With A Friend, Partner, Or Family Member

This exercise will be even more exciting if you dance with a partner, friend, or family member. Because you are comfortable around them, you won't be worried about being judged for having two left feet. They can, however, give you the courage to eventually join a dance class if you are good at dancing. Whatever the case may be, support, encouragement, and motivation are the hallmarks of this group.

  • ​Play Your Favorite Music

A playlist that you enjoy will allow you to dance for an extended period. Therefore, try moving your body to the beat of your favorite jams. By doing so, you will enjoy exercising even more. Therefore, whatever your favorite genre maybe, pick your favorite songs and dance.

  • ​Dance Often

Losing weight through dancing should not be a one-time affair. You have to do it regularly. Having a healthy diet and being physically active will help you to lose weight, improve your mood, and improve your mental health as well.

3. Ride a Stationary Bike

A stationary bike is another great exercise you can do to improve your body and get your heart rate up, along with walking. Some stationary bikes come with backrests, which provide additional support and comfort.

Your heart and lungs are strengthened while your ability to use oxygen is improved while riding a stationary bike. It also works your lower body and burns a lot of calories. According to one study, an individual weighing 185 pounds will burn 311 calories during 30 minutes of moderate cycling, and 466 calories during vigorous cycling.

Even though you should do other exercises for overweight that are listed here as well, this is one exercise that you should include in your routine.

4. Aqua Jogging

Many people with painful joints or difficulty moving can benefit from water activities, but lap swimming can be too intense for some, and water aerobics classes may not always be available. Instead, try aqua jogging.

Basically, aqua jogging involves running in the water while wearing a buoyancy belt. You get all of the benefits of running or walking without the impacts associated with them. There may be buoyancy belts available at the pool where you swim, or you can buy one online, then proceed to the deep end of the pool and begin jogging.

Getting Started

You shouldn't let your feet touch the bottom of the pool when aqua jogging. Although it may seem counter-intuitive, you must move your legs towards the water to move forward in your lap lane.

You have to make a greater effort than you might expect, so you should start slowly and increase the duration as you get stronger. If you are uncomfortable in deep water, start in shallow water and gradually move into deeper water as you gain comfort.

5. Strength Training

Strength training is beneficial for many reasons. It is particularly beneficial for overweight exercisers.

Postural issues that can be caused by carrying extra weight can be corrected with strength training. You can also increase the range of motion in your joints by strengthening them. Finally, building muscle increases metabolism even when the body is at rest.

Weight training for obese beginners can be done at home, but a gym membership or hiring a trainer may be even more beneficial. Using a single session with a personal trainer (at your home, at the gym, or even online with a video chat) you can learn the exercises and technique cues you need to keep your form in great shape.

Getting Started

There may be strength training machines in a gym that can't accommodate larger bodies. For mat exercises, the weight benches are too narrow to accommodate larger bodies, making it difficult to get up and down. Regardless of whether you hire a trainer or not, the gym staff should be able to guide you on how to use equipment or to perform alternate beginner exercises for overweight.

Don't start too fast and don't do too much. You need to be consistent in your new workout routine. The last thing you should do on your first day is overdoing it and then need a week off to recover.

6. Jump Rope Workouts

Jump rope workouts are another excellent workout for obese female beginners. This fat person workout only requires a rope. If you have an uneven surface, you may also need a yoga mat.

Jump rope workouts burn a lot of calories, even though they appear like an old playground game. When you jump rope, you get similar results and intensity to cycling at 20 mph. Likewise, it is as intense as running for eight minutes for a mile.

Therefore, obese beginners can consider it when choosing what workout to perform. But they should consult their doctors first. For individuals with arthritis or osteoporosis, it may not be effective due to its high-impact nature.

Also consult your physician if you have heart disease, high blood pressure, or diabetes.

Getting Started

These tips can help beginners get the most out of their jump rope workouts.

  • ​Start Slow

Start slow and then gradually increase your jump rope time and intensity by improving your technique. It will take you some research and several failed attempts before you can master jumping rope if you have never done it before. After you get the hang of it, switch things up by trying out different jump rope styles. You could, for instance, try phantom skips or crossover jumps.

  • ​Keep Your Posture Straight

Even though it might seem easy, you shouldn't forget the right form. Maintain a straight posture by using your back muscles. This will help strengthen your core and help you achieve better results. It will also minimize the chances of getting injured. 

7. Cardio Machines

People with obesity can benefit from some cardio machines. Recumbent bikes, cross trainers, and portable cycles, for example, are usually suitable for people with larger bodies.

Biking burns calories with little impact on your joints. If you suffer from back pain, joint problems, or require more support, a recumbent bike is a great choice.

Recumbent cross trainers are also available, which offer a more varied obese exercise plan if you get bored pedaling. It is similar to a stepper and allows you to exercise both the upper and lower body without putting excessive strain on your joints.

You can use a DeskCycle or a similar set of pedals instead of a bike or cross trainer if you do not have the room or the budget. Small and lightweight, these pedaling devices allow you to pedal while sitting at your desk or in a comfortable chair.

Getting Started

Start slowly and strive for consistency. Try pedaling for five minutes then take a break. Then pedal for five minutes more before taking a break. Gradually increase the duration of your pedaling intervals and decrease your rest intervals. Stretch your joints and relax when needed by getting off the bike.

8. Treadmill Workouts

You can also use a treadmill for workouts that are perfect for obese beginners. If you searched online for treadmill workouts for obese beginners, you might have come across results. Exercises like this are common because it burns extra calories effectively.

In contrast to walking, treadmill walking requires special equipment, namely, a treadmill machine. If you prefer, you can buy it and work out from home or access it at the gym. Whether you prefer running or treadmill workouts, the fact remains that they are essential to burning fat and losing weight.

Intervals are the key to an effective treadmill workout. Obese beginners shouldn't expect to go through these exercises in a hurry. Instead, they will be expected to trudge along at a steady pace, suddenly changing the speed.

Getting Started

When it comes to losing weight with exercises, you must follow the right form of doing those exercises. Otherwise, you'll continue to run on the treadmill for months without seeing any results. Here are a few tips to help you get the most out of your treadmill workouts.

  • ​Your Breath Is Your Focus

Running out of air on the treadmill is the last thing you need. That's why you should take deep breaths while you exercise on the treadmill. Make sure you breathe deeply and slowly throughout the exercise routine for obese people.

  • ​Be Safe

Another significant tip to remember on the treadmill is to not get cocky. If you've never tried a particular speed, avoid trying it just to show off. It's better to be safe than sorry. The speed should be increased slowly, such as 0.5 mph every 3-5 minutes. Speed increases too fast can result in severe injuries or falls. Make sure you stay safe while exercising.

9. Group Exercise Classes

Developing a social support system is an excellent method for sticking to an exercise program. The best thing about group exercise classes is making new friends, but make sure you choose a class that meets your needs.

Make sure you preview the class before you invest any money. You should keep in mind that it may take an overweight person more time to perform certain exercises, so watch the pace of the class. Look at how the instructor cues the choreography as well. An excellent instructor will give plenty of warning about movement and direction changes.

How to Get Started

On your first visit, introduce yourself to the instructor. Describe the new workout program you are starting and tell them how excited you are. You show them that you are open to feedback and encouragement when you connect with them. You should be provided with additional guidance and modifications by your instructor to ensure your comfort during class.

Exercise at home with a DVD or online streaming service if you don't feel ready for a group class. There are programs specifically designed for people with bigger bodies or who have mobility issues. You can also find supportive online communities for streaming workouts.

10. Stationary Bike

A stationary bike is another cardio exercise you might want to consider if you are obese and just starting. A stationary bike is what this exercise involves, so you aren't cycling through busy streets.

Stationary bikes typically have a backrest, which is useful for obese individuals with back problems. Therefore, you should try a stationary bike if you cannot exercise while standing on a treadmill. Speak to your doctor, just like with any other exercise, to avoid further health complications and injuries.

Getting Started

Here are a few tips to help you get the most benefit from this form of exercise.

  • ​Take Your Time to Get to Know It

If you've been cycling when you were a kid, it doesn't mean you're a pro on the stationary bike. So, don't go nuts when you get on one. If you are using it for the first time, do your research first. You can also ask a trainer for some advice.

Be careful not to stay on your bike for too long and don't cycle too fast. The intensity does need to be changed, but the changes must be controlled. The problem with overdoing this exercise, as with any other, is that you don't allow your muscles to rest. Instead of worrying about how much you should exercise to lose weight, focus instead on how to do it correctly.

  • ​Aim for Small But Achievable Goals

To begin this exercise, it is important to have a goal in mind. In the absence of a goal, it is very easy to lose sight of the long-term goal. Therefore, set short-term goals like exercising on the stationary bike 180 minutes per week. If you have a specific goal in mind, it is easier to stay on track with your workout routine.

Make sure you reward yourself after you achieve these small wins as well. You can easily stay focused and motivated by rewarding yourself with small rewards on your way to achieving your long-term goals.

  • ​Take It Easy And Have Fun

When you are pursuing your goals, exercise shouldn't feel like punishment. Having such an overwhelming feeling can demotivate you from continuing to exercise. Let loose and have fun while cycling. Make sure you listen to your favorite music so you can enjoy yourself while exercising.

Final Thoughts

Don't worry about the type of exercise you choose as long as you're doing it. It is okay to give everything on this list a try to find an activity that you enjoy. Just be sure to stick with your plan and reward yourself when you do so!

Keep a track of your progress by keeping a journal. In case you face any difficulties to maintain the workout or if there are any symptoms or problems, consult your physician.

Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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