Exercise is the most necessary thing to keep yourself fit and strong. Everyone can do exercise for a healthy life. The first reason to start regular exercise is to maintain the bodyâ€™s shape and keep your muscles active. Different types of exercise are available to start with and it is easy for a normal-shaped person. But how to start exercising if you are obese?
Well, if you are fat and want to start exercise there are ways to begin as you cannot start with heavy exercise. Instead of the gym, you can start with non-mechanical exercises such as walking, jogging, riding a stationary bike, and many more.
Why Is it Hard for Obese People to Workout?
Sadly it is hard for obese people to exercise. Some people may think that they are lazy but actually not. The first reason is dopamine receptors that cause little motivation to exercise. According to the (NIDDK), the US National Institute of Diabetes and Digestive and Kidney Diseases researched over tiny mice. They found this surprising information that the weight is not the only reason to reduce its movements but there are more reasons.
It is the same as obese people who have deficits in the D2 dopamine receptor. There are another five sectors but dopamine is enough to realize why it is hard for obese people to start exercise. Moreover, when they work a little bit they start to faint as their biomechanics are not active which causes functional limitations of their limbs. Thatâ€™s why it is very hard for them to start exercising. However, you can follow my simple tips about how to start exercising if you are obese?
How To Start Exercising If You Are Obese
It is tough for obese people to start a physical activity but always there are ways so donâ€™t worry just follow my leads. You can start with little and easy steps which wonâ€™t make you exhausted but will encourage you. Letâ€™s have a look at the easy steps about how to start exercising if you are obese?
Walking is a common exercise and it is the best way to start with. It is beneficial for everyone but it varies with sex and weight, walking is very helpful to lose weight and to improve fitness. A one-mile walk burns nearly 100 calories.
If you are an obese person you can start walking as usual but you can take two ski poles in your hand to make it easier. Walking is also beneficial for your cardio. Therefore, you can start walking and raise your timing slowly.
2. Modified Push-Ups
Push-up is one of the best beginning exercises. Generally push-up is hard for obese people but you can modify the exercise. Such as you can just blend your elbows and lower your chest. Slowly reach to the ground so that your chin touches the ground. Again lift yourself to the starting position. Keep yourself nice and stable while you are doing the push-ups. Raise your speed slowly day by day.
3. Riding a Stationary Bike
Riding a stationary bike can be a daily exercise and you can use it in your home. It is a perfect machine for cardio exercise. Riding a stationary bike helps to strengthen your heart and improves the bodyâ€™s oxygen-absorbing ability. To burn a great number of calories a bike plays a great role.
A study finds that a person with 185 pounds can burn 311 calories with 30 minutes of moderate riding. And the same person burns 466 calories with vigorous riding. Therefore, exercise Bike for Obese can be the best option to start with.
4. Side Leg Lifts
The side leg lift exercise is very useful to build hips, glutes, and abs that can support building a strong core to support your body for any movement. Moreover, this is helpful to cure back injuries and increase strength with patellofemoral pain syndrome (PFPS).
Just lay on one side and place one hand on the ground under your head. And put another palm before your belly by bending it as shown in the picture. Slowly raise your leg and come back to the position. Do it for 10-12times then change the position to lift the other leg.
A glute bridge exercise is good to improve the fitness of the beginner. It strengthens your core and builds your lower back and gluteus muscle. If it is done regularly you will have a great effect on the body.Â Here is how to do it.
- Lie down face-up, keep your knees bent, and put the arms straight at your side.
- Lift your hip until your hips and shoulder are in a straight line.
- Hold the position for 10 seconds and slowly back to position.
- Repeat the process several times defending your stamina.
6. Water Aerobics
Water exercises have numerous benefits that support your body weight to make you feel lighter. It has a great impact on the joints that the pain you may feel will be non-existent when you stand in the water. Your local pool is the best place for water aerobics.
7. Wide Leg Squats With Dumbbell
This exercise strengthens the quadriceps that helps you to get up and down from a chair. To start, stand with feet wider than shoulders. Take a pair of small dumbbells in both of your hands in front of the body. Squat until your thighs are parallel to the floor as you are sitting on the chair. Repeat the process several times for the first day.
How Much Should You Exercise If You Are Obese
Regular activity can reduce the amount of fat and burn a significant amount of calories. However, there should be a balance while you start exercising. If you do excessive exercise at the beginning it may negatively affect your body. You have to continue the steps slowly however you should make an exercise routine to increase your fitness level.
According to Jeffery RW, 300 minutes of moderate exercise per week is great for weight loss. Obese people should start with 10-20 minutes of exercise per day to prevent muscle soreness, Then gradually increase time length said by management of obesity, Scotland. It is best to visit an expert to get a prescription about how much you should exercise as you are obese?
These types of exercise are easy and less effective according to your shape and obesity. You should remember here that something is better than nothing. Just start with little effort and gradually increase your effort label. Always appreciate yourself for sticking to the exercise.
Before you start the exercise, I recommend you visit the doctor to check if you have any problem with any kind of exercise. Otherwise, you can appoint a personal trainer. There are more exercises available but you can choose the mentioned steps. In contrast, you can ask me for more help about How to Start Exercising If You Are Obese?