Best Home Exercises for Obese Beginners
Published April 12, 2022
Starting with a weight loss journey or an exercise routine is difficult for everyone. New-year resolutions to get fit and toned often fizzle out in no time, but this gets even harder for those who are overweight or obese.
To help you stay motivated, we have compiled the best tips and exercises for beginners to start exercising when obese.
Do You Have to Go to the Gym to Get Fit?
Going to the gym may not always be practical for many people. There are plenty of home exercises that can be done to get fit. Just make sure to take these 4 variables into consideration when you exercise:
- Duration of your exercise
- The intensity of your workout
- The recovery period post-workout
- How frequently you work out
How to Start Exercising When Obese
For obese people, taking the first step is often fraught with self-doubts. So start with small steps, one at a time, until you finally reach your goal.
Exercise Plan For Obese Beginners
As per the American College of Sports Medicine, obese individuals should work out for 250 minutes/week to achieve significant weight loss (1). Moderate-intensity exercise for 150-250 minutes/week offers only modest weight loss.
When deciding on your exercise plan, you should consider the following factors:
How many minutes of exercise per day Begin with just 10 minutes/day and work up to 50 minutes/day over the next few weeks, repeating it 5 times a week. Alternately, you can work out for 37-minutes all 7 seven days of the week to hit the 250 minutes/week target.
Low impact exercises Make sure to choose activities that put minimal stress on the joints, as overweight individuals already have elevated stress on certain joints. Walking is very low-impact, and swimming stretches your muscles, increasing your mobility, yet has the least impact on your joints.
Adequate cardio Start by walking regularly for at least 5 days/week. Then begin with interval training of jogging for 15 seconds or even a minute and then walking for the next five minutes. Over the next few weeks or months, gradually increase the jogging intervals until you can eventually complete a short run. Read our guide to start running with obesity.
Top At-Home Exercises For Losing Weight
Rather than just cardio, strength training is also important for obese beginners. Weight training helps build muscle and burn fat more efficiently.
If you are looking for an exercise plan for obese women or men, here are some at-home exercises to consider:
- Modified push-ups If you find it difficult to do standard push-ups, try doing a similar exercise by elevating your hands on a bench or chair. If this is still too difficult, you can raise them even higher until you are standing with a slight lean against the wall.
- Modified squats Performing a bodyweight squat can be difficult if you are overweight as, in a normal full squat, you lower your body all the way to the ground. For modified squats, you lower yourself into a sitting position using a chair, which can reduce the range of motion (ROM) until you build up enough strength to increase it.
- Knee lifts with a ball Use a ball or a dumbbell to do this workout. Stand up and hold the ball above your head. Now lower the ball in front of you while bringing up one knee to meet it. Go back to starting position and repeat with the other knee. Aim for 3 sets of 10 reps.
- Side leg lifts Lie on your right side with the right hand under your head and the left hand resting on your hips or the floor. Now lift your left leg as high as you can, and then bring it down slowly. Repeat 10 to 15 times. Now, lie on your left side and repeat the same steps with the right leg. Aim for 2-3 sets of 10-15 repetitions.
- Reverse bridges Lie on your back with your knees bent. Now, keeping your head in position and feet planted firmly, raise your hips off the floor, hold, and then lower back gently. Repeat the exercise, aiming for 3 sets of 8 to 12 reps. Bridges strengthen gluteus muscles and lower back.
- Riding a stationary bike Cycling a stationary bike may very well improve your body’s ability to use oxygen and strengthen your heart muscles as it is an extremely low-impact cardio exercise. 20-30 minutes of moderate-intensity cycling is a suitable place to start.
- Chair exercises You can use a pair of dumbells to do seated bicep curls, seated chest press, seated front shoulder raise, and shoulder press. Clench your abs to maintain a strong core and good posture during these seated exercises.
Conclusion
Overcoming obesity is no easy task, but breaking down your journey into achievable small goals will help you lose weight gradually and get healthy. It’s all about starting small and improving what you are capable of. If you start walking regularly, you will eventually be able to do short runs and, eventually, much more.
A proper workout plan/program needs to be followed. Be persistent and optimistic, give your body time to adjust, and track your progress using apps or a handwritten journal. The desired results may take months to achieve, but you will eventually reach your goal. Fitness is a lifetime journey.
Medical Disclaimer
Dario Health offers health, fitness, and nutritional information and is designed for educational purposes only and should not be relied upon. The information provided might not be accurate, full, complete, or effective. Accordingly, it is not intended to be used for medical diagnosis or treatment or as a substitute for professional medical advice. You are strongly advised to consult your physician or qualified health professional regarding your condition and appropriate medical treatment. Individual symptoms, situations, and circumstances may vary.
Resources
MISC-0002 RevA
