These programs are particularly well suited for larger people who exercise. See what interests you and then use the tips to get started on a path to a leaner, fitter you.
Best workouts for obese adults
Walking requires very little equipment and it can be done almost everywhere. Walking is low impact, improves strength and mobility in the lower body, and can be easy, moderate, or vigorous depending on your specific plan. Don't worry about speed or pace in the beginning. Make consistency your goal. As your fitness level increases, see if you can begin to increase the speed and intensity of your workout.
Water activities are particularly well suited for people who have painful joints or difficulty moving, but lap swimming is too intense for many people and water aerobics classes are not always available. It takes more effort than you might imagine, so start slowly and increase during your workout as you begin to feel fitter. If you are uncomfortable in the deep end, begin in the shallow area and gradually move into deeper water as your comfort level increases.
Group Exercise Classes
Group exercise classes are a perfect place to find friends, but you'll want to be sure you find a class that meets your needs. Before you invest any money, preview the class by watching it first. Remember that it takes an overweight exerciser more time to move through certain movements, so watch to see if the pace of the class is too fast. A good teacher will give plenty of advance warning for movement or direction changes.
Strength training can correct postural issues that may arise from carrying extra weight. Strength training can also increase the range of motion in all of your joints. Finally, when you build muscle, you boost your metabolism when your body is at rest.
Biking is a great way to burn calories with less impact on your joints. The machine is similar to a stepper and lets you work both the upper and lower body with less stress to your joints. If you don't have the room or the budget for a bike or a cross trainer, consider a portable peddler. These small lightweight devices let you pedal while seated at your desk or in a comfortable chair.
Mind-body exercise has become more accessible to the general public. Yoga, moving meditation, and Qigong classes are easier to find, but sometimes they are difficult for overweight exercisers. Many balance-oriented yoga postures, for example, are difficult for people who are obese because they have a different center of gravity.