3 Fitness Exercises For Obese People

I completely understand how intimidating it can be to workout in front of other people when you’re overweight. Just the thought can often demotivate you from even trying to lose weight.

All those negative thoughts floating around your mind… from not actually feeling comfortable in the gym to not enjoying the feeling of working out… all of this can work against you to the point where you just feel helpless.

Of course, it is more than likely that you already know how important it is to be fit and healthy… but the more important question is where exactly should you begin?

Regardless of how much weight you have to lose, there is something you can begin doing immediately to get results!

The great benefit of implementing a regular fitness exercises routine is the fact that you’re not only going to lose a tremendous amount of weight, but at the same time you will be improving your overall health, including but not limited to your lungs, bones and most importantly your heart!

A lot of the time people just don’t know where to begin, so hopefully with my tips below you’ll be well on your way to getting into the best shape of your life:

Light & Easy Cardio Exercises

Obese Women


The best form of exercise is some light form of cardio such as walking.

It doesn’t matter how overweight you are… walking about is something that we can all do. So get up and start by walking around the block a couple of times! It’s a great way to build up momentum for other more intense exercises.

While walking may not seem like it is doing anything… it is extremely powerful! You need to take it step by step, and believe me the more you walk the more weight you’ll lose!


If you feel that walking is something that causes your knees or back pain then you might want to consider something like swimming which is lighter on the joints.

Not only can you swim in the pool but you’re also going to be able to do other exercises such as stretches, kicks, jumps, and leg lifts among many other exercises.

Yes, it might be a bit of a mental challenge to get into a pool full of people but trust me… most of the people there will be cheering you on because you’re trying to get your health back in order. Those that aren’t supporting you in your goal to shed weight aren’t worth your attention, so just keep them out of your mind!

Read : 5 Minutes To Fitness

Simple Weight Training

Bodyweight Exercises

To increase your metabolism and overall muscle mass… lifting weights is going to be a really wonderful idea. The great thing is that you can actually do this activity in the comfort of your own living room.

A great exercise to start off with is some simple bodyweight squats, lunges, push ups (even if you have to start on your knees, just do them) and of course good old fashioned crunches.

Of course, when you first start out you’re not going to be able to do hundreds and hundreds of reps, so don’t get frustrated. Just take your time and slowly work your way up, taking it one step at a time.

You should try to do these bodyweight exercises at least three times per week, and at every session you should be increasing the number of reps that you do, even if it is just by one rep!

Light Weights and Resistance Bands

Once you feel that body weight exercises are really easy then you can move onto actually lifting some light weights or perhaps even using some resistance bands.

Seated Exercises

The great thing about seated exercises is that you’ll be able to build up some muscle strength while exerting minimum effort.

So all you need to do is sit yourself down on a chair and then perform exercises such as leg lifts, arm raises, and all sorts of other bends, twists, and leans. Of course none of these workouts are too strenuous but doing them will help develop the foundational strength you’ll need to do more intense forms of exercise later on.

Exercise Ball

A simple exercise ball is really a remarkable tool for helping develop a person’s balance, stability and abdominal strength.

You don’t need to do anything complicated, so start out by sitting on the ball and performing a simple leg raise exercise. This is basically done by lifting the foot up, holding it there for a few seconds and then placing back on the ground… you then repeat with the other foot. The wonderful thing about this workout is that you can do it while you’re watching your favourite TV show!

By doing these sorts of light exercises you’ll be slowly but surely building up your strength and endurance and this will help you shed quite a bit of weight but more importantly it’ll help you prepare for the more intense forms of exercise such as heavy weight training that you’ll do down the line.

Make Sure You Stay Comfortable

Heart Rate

Getting a heart rate monitor might be a wise investment because then you’ll be able to workout in comfort, knowing exactly how your heart is doing with the various exercises that you’ll be performing.

It’ll give you the sense of satisfaction knowing that your heart is doing okay throughout your workouts, but it’ll also give you some motivation when you see improvements.

If you see that your heart rate is starting to raise to a high level you can reduce the intensity of the exercise until it comes back down. Of course, letting it raise a little bit is actually a good sign that you’re performing a good work out.

But letting it get too high will just result in you not feeling good which will ultimately make you dislike working out, which is definitely not something you want if you wish to lose weight.

Read : Food Choice That Will Make You Fit


You should also take the time to get some really great clothes and footwear, so you’re really comfortable when working out.

Yes, it might seem silly but believe me, you’ll feel a lot better when you have nice clothes on while exercising. Wearing trainers that don’t fit properly will totally ruin the whole exercise experience and just make you want to quit!

That doesn’t at all mean that you have to go out and spend tons of money getting all the latest and greatest clothes… rather you should just get something that is comfortable for when you workout.

So hopefully you’ve gained the knowledge you need to get out there and take action. Believe me, if you just take it one step at a time then there is nothing in the world that is going to be able to stop you from getting the long term results you want! Just take what I’ve shared with you here today and soon enough you will be in the best shape of your life.

About Blog Owner

I am Atanu Majumdar, owner of the blog obesitytips4u.com. HowToReduceObesity covers articles on various obesity, Weight loss, Fitness, Diet topics. If you like This post, you can follow howtoreduceobesity on Twitter or On Facebook Or On Google PlusI am Atanu Majumdar, owner of the blog healthadvice4life.com. Healthadvice4life covers articles on various Health and wellness topics. If you like This post, you can follow healthadvice4life on Twitter or On Facebook Or On Google Plus

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