Best exercises to tackle obesity: Starter Exercises


Starter Exercises for the obese

There have been many exercises being touted as the absolute best for losing weight. However, many of those exercises may not be the best to start when you are obese. Excessive body weight can be tough on your joints, and when you overstress the body with exercise, it may cause more harm than good.

Understanding injuries from workouts

Exercise can be great at managing weight, however, it can also negatively impact the body if you are not careful the way you do it.

People who are overweight are more prone to injuries arising from the exercise. Most commonly we see injuries occurring at load-bearing joints like the ankles or knees.

It is common to see people rush into exercise, only to succumb to injuries. On top of physical pain, injuries will limit your mobility, delaying your exercise routine by a large extend. The best way to approach exercise when you are obese is to ease into it. Start with the easy stuff and then work your way to the harder stuff.

Types of Exercises to reduce obesity

There is a variety of exercises that are best for people who are obese. In this article, we will be going through them in the order of their difficulty, starting with the easy stuff.

1.     Exercise for people who are 100 pounds overweight (Morbid Obesity)

If you are overweight in the range of 100 pounds in excess, then you need to start with chair exercises. We cannot even recommend a brisk walk or running at this stage because there is a high chance that they can cause joint problems. Let us look at some exercises that are best to get you started.

a)     Seated exercise for the obese

Seated exercise or chair exercise is best for people who are severely overweight, in excess of 100 pounds overweight. There are different types of chair exercises that you can start like seated leg extensions, seated dumbbell shoulder press, etc.

b)     Water Aerobics

Water Aerobics is a form of low-impact exercise that can greatly aid in weight loss without having a hot on the joints. Water aerobics uses the buoyancy of the body against the water as a form of support. Water aerobics is easy on the joints but allows the person to have a full-body workout. Water aerobics like water jogging and jumping jacks are a great way to burn calories. The intensity of the workout can be varied by adjusting the speed of movement in the water and engaging more parts of the body.

c)     Walking

Walking is a great way to burn calories and tone the body. For morbidly obese people, walking is often recommended. We often hear that brisk walking is the best way to burn down fat. However, a recent study done by the Doctoral student Ray Browning and his colleagues of the University of Colorado at Boulder found out that obese people burned more calories while walking at a slower pace than brisk walks.

2.    Cycling

Cycling is a great way to engage the lower part of the body. Nowadays, you don’t need to go outside to cycle. There are indoor stationary cycles that can give you a good workout, in the comfort of your home. The advantage of cycling is that it is easy on the joints and hips, unlike running or jogging. Running does burn more calories, but since cycling is a low impact exercise, it will help you to exercise for longer, helping you burn more calories.

3.    Modified push-ups

Pushups give tremendous benefits to the body and don’t even require you to own any equipment. However, they can be tough, especially when you are overweight.

However, you can modify the standard pushup to a wall pushup, making it far easier. Wall pushup doesn’t skimp on effectiveness either as you will be utilizing a wide range of muscles from your shoulders to calves. Ensure that you always tighten your stomach as it gives good forms and prevents bending the back.

4.    Zumba

Zumba is a hard cardio workout that burns a ton of calories, and it is also low impact. When you start in Zumba, you can refer videos to practice some of the easy steps and get started. The more you get comfortable, you can advance to more intensive steps and even join a Zumba class with a designated instructor. There are also “Wet Zumba” classes that put the person in a pool to help them get acquainted with the moves.

Tips for a safer exercise experience

When you are overweight, often you get a jolt of enthusiasm that makes you want to do every single exercise to lose weight fast. However, it is important that you stay to realistic goals. Rushing into exercises when your body is alien to it can create problems, and may even cause you to lose hope.

Let us share some safe exercise tips to make the whole process easy for you.

Take things slow: Being overweight can pressure you both mentally and physically, however, we cannot reiterate that you should not rush into it.

Consistency is key: being consistent is imperative to losing weight. You need to be ready to put the work in every single week to see the waistline shrink.

Do exercises that you love: We have mentioned many beginner exercises for the obese, and when you start, you will feel a liking towards some of them more than the others. In such cases, you should do the exercise that you love so that you can keep yourself motivated.

Join group classes: Exercising with a group can keep you motivated more than when you exercise alone.

Track your progress: Tracking your progress is another way that is going to keep you motivated. Even if you lose only a few ounces of fat a week, tracking it will motivate you to keep doing more.


In cases where the person cannot followup through with the exercise and the body weigth becomes a threat to their life, then the best course of action is to undergo a bariatric procedure like ESG (Endoscopic Sleeve Gastroplasty). The advantage of bariatric procedures like ESG is that weight loss can be achieved without the help of surgery. To more about ESG and other surgery -ess procedures, contact Be Better Bariatrics today.

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