Excessive body weight may pave the way for countless chronic health problems, from simple knee pain and backache to diabetes and heart attack.
Obesity is one of the effects of passive lifestyle changes powered by inactivity and poor dietary choices.
Obesity has become quite prevalent among children and teens, especially during and post-pandemic. The isolation, uncertainty, anxiety, work from home, and chronic stress have facilitated the pandemic weight gain.
However, it does not have to be a permanent condition. The only thing to remember is that since you don’t gain weight overnight, you can’t lose it overnight.
Before You Start (Important Note)
Implementing effective strategies in your fitness journey will improve your self-perceptions and health, paving the way for inner peace and self-confidence.
Scroll down to discover more about being overweight and simple exercises to beat it for good!
But before that, one word of caution:
If you have any bodily aches or pains, please get that treated first – before trying any new form of exercise. Doing exercise with any lingering pain can cause more distress. You must do any form of exercise only after consulting your physiotherapist to know if it’s OK for your health condition.
Best Beginner Exercises for People Who Are Overweight
People tend to ignore exercise because many don’t have enough time to go to the gym. Don’t look beyond if you seek to shed some pounds promptly and effectively.
Here, we have listed the best no-equipment exercises for obese people.
1) Cardio Exercises
Cardio exercises get your heart rate up and increase blood flow throughout your body. These exercises are great for people who are overweight as they are low-impact and help burn calories, which can lead to weight loss.
Beginner-friendly exercises for obese people include walking, stationary cycling, swimming, and bicycle cycling. However, running is one of the most effective cardio exercises that helps you burn calories.
Alternatively, you can walk during lunch breaks, take the stairs instead of the elevators, and stroll in the evenings to increase your step count.
Cycling is another exercise that increases your fitness level and aids in weight loss. Even though it is an outdoor activity, you can install a stationary bike to pedal in the comfort of your home. Experts have stated that regular cycling practice will help you shed pounds, improve insulin sensitivity, and enhance overall health.
2) Surya Namaskar
Also known as the sun salutation, Surya Namaskar is a yoga pose that can be a great beginner exercise for obese people. It helps improve flexibility, strength, and balance.
It also increases energy levels and reduces stress. This exercise can be done at home or in a yoga class, and modifications can be made to suit different fitness levels.
Surya Namaskar can be a low-impact exercise, which is ideal for people who are overweight and may have joint pain or mobility issues. Regular practice of Surya Namaskar can also support weight loss and lead to overall improvements in physical and mental health.
3) Squats
Squats are a form of lower-body exercise for obese people that aim to target the quadriceps and hamstrings. Here are the steps to perform squats easily.
To do a squat, you have to stand on your feet shoulder-width apart. Then, lower your body into the position of a chair, maintaining your heels on the ground and your knees aligned with your toes. Try going as low as you can and return to the original position. Aim for 2-3 sets of 10 repetitions.
4) Push-ups
Push-ups are exercises that aim to work on multiple body muscles such as the chest, triceps, shoulders, and the core. This exercise reduces the strain on the upper body while targeting the chest, arms, and core. Gradually work your way up to full push-ups as your strength improves.
5) Partial Crunches
Partial crunches are an effective choice for the abdominal muscles while applying less stress on the lower back. Lie on your back while bending your knees and place your feet flat on the floor.
Place your hands behind your head or crossed on your chest. Engage your core and lift your shoulders off the ground, and try to touch your elbows to your knees. You must exhale as you lift up and inhale as you lower yourself back down.
6) Superman Exercise
The Superman exercise is a good exercise for obese people. It strengthens the back muscles and improves posture. To do the Superman exercise, lie down on the floor with your face down and arms extended in front of you.
Lift your chest, arms, and legs off the ground simultaneously. Hold the position for a few seconds and gently lower yourself down. Repeat in sets and gradually increase them as you become more comfortable.
7) Glute Bridges
Glute bridges are ideal exercises for activating and strengthening the gluteal muscles, which can often be weak in those who are obese.
Glute bridges can be performed by lying on your back with your knees bent and feet placed flat on the floor. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Hold for a moment and slowly lower back down. Repeat it while focusing on squeezing your glutes.
8) Bicep Curls/ Tricep Curls
Bicep curls and tricep curls are a form of resistance training exercises that build muscle and increase overall strength. They are simple yet effective, targeting your arms.
You can use dumbbells to perform these exercises. Start with a weight that challenges you but allows you to maintain proper form. Focus on controlled movements and gradually increase the weight as you keep learning.
9) Flexibility Exercises
Integrating flexibility exercises into your daily routine is essential for maintaining joint mobility and preventing injuries. Stretching exercises such as toe touches, quad stretches, and seated forward bends can help improve flexibility.
Remember to warm up your muscles before stretching and avoid bouncing movements, as these can cause strain. Hold each stretch for 15-30 seconds and repeat several times on each side.
Health Complications from Exercising if Overweight
Although working out to lose weight is a good trend, most people don’t approach it rationally, leading to a surge in frequent cardiac arrest and heart attacks. In other words, it’s essential to organise workout sessions to avoid overstressing and facing health issues.
One should be aware of the health complications that indicate the need to stop working out.
● If you are tired or out of breath
● If you have an irregular heartbeat or heart palpitations (if the pulse rate is above 120 beats, even after resting, seek medical assistance immediately)
● If you are experiencing severe pain in the joints, chest, or any region of the body
● If you sweat unusually or feel dizzy or lightheaded
The experts recommend that overweight individuals should prioritise exercising to stay healthy rather than solely aiming for a ‘perfect’ body. Hence, it is important to avoid peer pressure or comparing yourself to others. You should focus on your overall health and well-being through regular exercise and a balanced diet.
To avoid overexertion, one should try to add at least 1 day of rest to their fitness routine each week. Steadily increase your frequency, duration, and intensity under professional supervision.
How Much Exercise Is Needed to Start Losing Weight?
Exercise for obese people isn’t a challenging task. It is a regular, fun activity you must look forward to daily. People often think of exercise as lifting weights and sweating in the gym. It is just an aspect of exercise, but not limited to it.
There are various ways to incorporate simple yet effective exercises. From swimming to jogging, you can engage in your favourite physical activity for at least 30-45 minutes daily to burn excess calories.
Despite the type of exercise you choose, staying consistent is one of the great essentials of a weight management program. Doing the exercise for some time and then going off for the next few weeks will not help you achieve the cause. Hence, maintain consistency and take active steps to keep your weight-loss journey on track.
Other Critical Factors That Play a Role in Overcoming Obesity
1) Eat Right
A balanced diet consisting of healthy foods will give your body essential nutrients. To manage an ideal weight, you can incorporate fresh fruits, vegetables, whole grains, and lean meats.
Foods that contain high amounts of salt and sugar, as well as fried foods, can affect your weight and overall well-being. Also, eat your meals frequently instead of leaving long gaps. It will help you track your calorie intake.
2) Maintain Sleep Time
People often consider sleep merely rest. Well, it isn’t the case. A quality sleep regime offers countless benefits to your body and mind.
It influences glucose metabolism and supports smooth functioning to induce weight loss. For instance, poor sleep habits can affect the secretion of appetite-related hormones. This means you will be overeating, which will ultimately result in obesity.
3) Beat the Stress
Stress can mess with your physical and mental well-being in multiple ways. Crumbling with stress will induce metabolic imbalances, leading to obesity.
Overcome the stress-causing factors in your life by implementing relaxing techniques like yoga and meditation, especially in PCOS weight loss programs.
4) Stay Hydrated
Drinking plenty of water is an effective way to lose weight and prevent the risk of obesity. It also helps maintain healthy skin, remove toxins, and keep you energised throughout the day. Ensure to take at least three litres of water every day.
Conclusion
Losing weight when you are overweight or obese is not about extreme workouts or quick fixes; it’s about starting simple and staying consistent. These 9 exercises are easy, beginner-friendly, and can be done without any equipment, making them perfect for building a sustainable routine.
Along with exercise, focusing on diet, sleep, stress management, and hydration is crucial for achieving long-term results. Remember, progress may be slow, but it is always worth it.
How Can PB Health Support You?
When someone in your family needs care, you should not have to worry about what happens next or who is responsible for each step.
At PB Health, we believe wellness requires continuity, coordination, and consistent follow-through. Our doctors and care teams work together, supported by technology that helps track progress, organise follow-ups, and keep information clear and accessible. From prevention to recovery, every stage is managed thoughtfully so that nothing important is missed and nothing is left unclear.
To understand more about our approach, you can visit our website, PB Health.