Those who are physically active are healthier and have a much lower risk of developing chronic diseases, regardless of body weight. Learn more about beginner exercise for obese.
For many obese, the thought of starting an exercise program can be daunting, and some exercises can be painful or uncomfortable to perform. But there are ways to exercise that can benefit from better health and fitness.
How much exercise do you need?
You should have at least 150 minutes of moderate exercise or 75 minutes each week of intense training. It may seem like a lot for beginners, but the recommendation can be a goal for them. If you cannot complete 30 minutes of exercise each week, you can complete three 10-minute workouts three days a week. Then you can gradually increase with how much you exercise. Try to complete the training sessions simultaneously each week so that you eventually get a routine of exercise.
What kind of activity should you perform?
Any form of physical activity counts as long as you move your body and burn calories. You are far more likely to maintain activity if you do something you enjoy, even challenging activities. Here are some exercises you can try to get started with your workout.
Walking
One of the most accessible and most affordable ways to get in shape is walking. Walking is a kind of exercise with a low load, which you can do almost anywhere, indoors or outdoors. For morbidly obese people, walking can be difficult, but they can do it with help. Even easy walks will burn more calories when you are obese because you spend a lot of energy moving.
Water aerobics
Exercising in the water can have several benefits. Water helps support your body weight, making you feel lighter. It also reduces the strain on your joints, which means that the pain you can feel in your hips or knees by moving in water is virtually gone when you exercise.
Stationary bike
Stationary bikes can also be a good choice for overweight people. Cycling on a stationary bike targets different muscles in the lower body.
Tips for your success
- Your approach to health and fitness should be like any other skill you want to master. You want to make positive changes in your lifestyle that will last indefinitely, and that may require commitment.
- Focus on what you are capable of, and do not be discouraged by focusing on what you are not yet able to do. As your fitness improves, you will be surprised by the new options that emerge.
- Build a supportive network of friends, family, or colleagues. It’s more fun to train with a friend, and you will also benefit from responsibility.
- Keep track of your activities to build positive habits.
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