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Obesity and Exercise: Useful Training Ideas for Overweight and Obese People

Useful Training Ideas for Overweight and Obese People

If you’re already overweight, you may find it downright impossible to do traditional exercises for a number of reasons. For instance, you may experience pain when trying to do exercises like thinner people, or the gym equipment may be too small. Here are some handy exercising tips to help you take charge of your body and health.


Walking and Light Jogging

Obesity may limit your range of motion. You may feel very uncomfortable moving around due to back pain, joint pain and more. One of the easiest ways to start a fitness routine is by walking. Take a walk at a park nearby or around your neighbourhood. That will work your whole body and give you muscular and cardiovascular endurance benefits. Additionally, it may improve your bone density. When walking becomes too easy, switch to light jogging. Each mile you walk or jog should burn at least 100 calories.

At Home Circuit Training

You can feel intimidated or embarrassed at the gym if you’re too overweight. An excellent option is performing circuit training at home. You can use circuit workout DVDs or subscribe to online training. There are many circuit workouts on the internet that you can incorporate into your training routine. You can burn more than 500 calories in 30 minutes of circuit training.

Private Personal Training

In a gym, you may not get all the attention you would like from the trainer. One-on-one training with a personal trainer allows the focus to be solely on you so you can make the most of your workouts. The trainer will:

  • provide fresh ideas and perspectives,
  • personalise your workouts,
  • help perfect your form and technique,
  • push your limits, and
  • hold you accountable.

You can choose to work with the trainer at your home or a personal training studio. Make sure you check experience and credentials before hiring the trainer.

Buy the Right Workout Equipment

Most training equipment available is not tailored to suit overweight and obese people. Here are some few options for your home gym to help you attain safe weight loss and fitness.

  • Exercise ball – This is one of the best exercise equipment for the obese and overweight. It offers the versatility of exercise and manoeuvrings. You can sit on the ball while watching TV, perform slow marches, walks, squats and many more to improve your core strength, balance, and stability. Check the weight limits before making a purchase, and ensure it’s an anti-burst ball.
  • Elliptical trainer – Elliptical trainers are beneficial for overweight people because they provide a total body workout and improve cardiovascular fitness. You can simulate jogging, running, walking, and hill climbing while customising the intensity to match your fitness level and weight loss goals. When shopping for an elliptical trainer, make sure you check the user weight it supports and ergonomic-friendly features like titled foot pedals to help lower joint stress.
  • Recumbent bike – Recumbent bikes are ideal for people who require support while exercising. There are larger recumbent bikes available that accommodate large body types and sizes.
  • Portable peddler – The peddler will help you improve your circulation and mobility, and strengthen your arms and legs. Track your revolutions each week to know if you’re progressing.

Now the most important thing!

Change Your Mindset!

When it comes to losing weight, obese people have many unique challenges that people of average weight never have to deal with. One such challenge is the sheer frustration that comes with having plenty of weight to lose. At first, weight loss may also be agonisingly slow because you can only perform a few exercises at a time.


Before you commit to any fitness program, you need to reprogram your mind for success. Adopt a growth mentality rather than a fixed mentality by seeing losing weight as a learnable skill just like riding a bike or playing the guitar. You’ll need to work persistently over time to improve at it. If you experience any stumbles, forgive yourself and push on. Never let a cheat meal turn into cheat day! Always remain self-compassionate at the beginning of and throughout your weight loss journey. Focus on the long-term benefits and use the short-term ones as motivational forces.

The key to losing weight if you’re overweight or obese is to find something you enjoy and can continue doing over time. If you have a medical condition or are on medication, talk to your healthcare provider before starting any fitness program.

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