One of the main reasons why overweight people don’t stick to their exercise regime is that they get too tired to continue.
Exercising is 9 times more challenging for people who are overweight than for those who are at a healthy weight. Performing even simple actions like squatting or walking requires extra strength and stamina because your skeletal framework can barely keep up with your weight.
But don’t worry; by making some minor adjustments and using some external supports, you can make your workout much easier and less taxing on your bones without sacrificing any of the benefits to your body.
Best Exercises For Obese Beginners at Home
Without further ado, let’s check out some of the simple exercises for overweight beginners that can be done at home.
1. Wall Push-Ups
Give wall pushups a try if traditional push-ups are too difficult for you. This simpler modification of the standard pushup engages all of the muscles that a standard pushup would, including the chest and triceps muscles.
Get ready to work your arms safely and effectively with this wall push-up exercise.
Start by standing hip-width apart from the wall, placing both palms firmly on it at shoulder-level height — make sure you are reaching comfortably for maximum effectiveness! Flex those elbows gradually until your nose is just about touching the surface of the wall; keep that back straight. Finally, move slowly away from the wall – take care not to overstretch!
Your body should be at 45 degrees while performing these pushups. Try to take it slowly, and don’t push yourself too much.
2. Modified Crunches
Crunchers are the go-to exercise when it comes to getting rid of abdominal fat and getting shredded abs. But this isn’t an easy exercise as it demands a lot of strength; luckily, you can modify crunches to be easier if you just use an incline bench or a bed with a bunch of pillows supporting lifting your back.
Ready to give your core muscles a workout? Start by lying down on an inclined bench, setting it at 45 degrees.
Firmly plant both feet onto the ground and bend those knees so you can comfortably place each arm across your chest. Activate that abdominal strength as you slowly inhale before exhaling and lifting up from the waist while maintaining a relaxed head and neck posture – make sure not to strain any of these areas! Once back in position, take another deep breath or two until you are ready for round number 2.
You can easily work out by inclining however much or how little you like, depending on the intensity. This variant will expedite your fat loss efforts significantly.
Walking, as you might expect, is a great activity to focus on if you want to get fit and drop some pounds. While the specific health benefits of walking can vary by gender and body type, it’s generally accepted that a mile-long walk can torch around 100 calories.
If you want to start walking more frequently, Nordic walking, in which you use two ski poles, is a good option.
Walking is just as beneficial as jogging or running if you’re hoping to reap the cardiovascular benefits of these activities. Getting your heart rate up is essential for a good cardio workout, and even a slow walk might do the trick.
4. Knee Lifts
Whether you’re a professional athlete or just looking to stay in shape, incorporating knee lifts into your routine can make all the difference.
Not only are knee lifts effective at targeting various muscle groups within the lower body, but studies have indicated that these simple exercises result in improved physical performance and reduced pain for those with patellofemoral pain syndrome.
So if you want an easy way to alleviate discomfort while boosting strength and agility – add some knee lift exercises to your daily routine today!
Get your muscles ready for a good stretching session: start by lying on one side, with your hand supporting you and the other resting behind your head. Then, lift up that top leg as high as it can go before lowering it slowly – careful not to strain yourself!
When finishing off this exercise, switch sides and flex those same glutes in an alternate position for maximum toning effects.
Don’t let knee pain stop you from staying active. Elliptical machines provide maximum low-impact exercise to keep your joints healthy and strong.
Research studies have consistently demonstrated that a routine on an elliptical can reduce stress in the knees while improving overall mobility and flexibility. Get moving – join millions of others already benefitting from this easy, painless method for physical fitness.
Elliptical workouts are the perfect way to stay strong and healthy – without putting too much pressure on your joints. It’s an ideal choice for those who experience pain while jogging or climbing stairs, as it can reduce knee discomfort while still providing a great workout.
6. Supported Squats
Squats are not an easy exercise; it requires a lot of balance, core activation, and muscle awareness to pull it off perfectly but using something to hold on to you can make it much easier and simpler to perform.
You can get assistance throughout the movement by utilizing a chair or a walking cane, or you can just sit up and down from a couch slowly and with controlled movements. Either option is acceptable.
You can do a supported squat by setting up a chair in front of you and a small box under the spot where you intend to squat. Squat down, inhale and grab the arms of the chair with both hands. As soon as the box touches you, stop and hold this position. Exhale and, with the chair’s assistance, attempt to return to the original position. If you’re tired or find it challenging to immediately stand up from a squat, you can rest on the box.
Exercises For Obese People at Home FAQs
How Should an Obese Person Start Exercising?
If you’re considering getting active as an obese person, it is important to start slow. Overexertion can have negative effects on productivity and health. Overdoing it too soon could lead to injuries or other health problems. To get started, try something easy like walking or stationary cycling.
In order for your body to adjust safely and healthily, it is best to do a variety of activities at a lower impact level. The aforementioned exercises are just some examples of low-impact strength training that you can try. You can build muscle without putting undue stress on your heart and joints by doing.
Listen to your body and rest when it tells you to; there’s no need to push yourself. Getting started on a path toward regular exercise and feeling better needn’t be difficult as long as you are safe and take things slowly at the beginning.
What Exercises Should Obese People Avoid?
Everyone should get some sort of physical activity, but people who are overweight need to be especially cautious about the exercises they pick. Aerobic exercises with a high impact, such as running and jumping, should be avoided by individuals who have a higher body weight because of the additional strain that is placed on the joints as a result of this.
In order for obese people to get the most out of their workouts without overdoing it or putting themselves at risk of injury, it is essential for them to find the optimal combination of activities that are both secure and productive.
How Many Minutes of Exercise Should an Obese Person Do?
An obese person should aim for at least 45 minutes of moderate-intensity exercise each day. This does not have to be done all at once, as it can be broken down into smaller chunks and spread throughout the day. Studies have shown that this amount of exercise can lower cholesterol levels, improve blood pressure, and even reduce joint pressure.
Moreover, regular physical activity can aid in weight loss, allowing an obese person to achieve a healthy weight in the long run. It’s important to speak with your doctor before beginning any kind of strenuous workout program and always follow a safe pace when it comes to increasing intensity over time.
Don’t put an undue amount of stress on yourself if you’re ready to get started on the road to improvement in your life. You might want to give the simple workouts that were listed above a shot, but don’t worry if there are any of them that you can’t complete. First, go all in on the moves you know you can successfully complete, and then build from there.
You will eventually get into your new exercise routine and will start feeling better one step at a time if you begin your new routine slowly and push yourself a little bit further each day.