According to research, adults who are physically active are healthier and at much less risk of developing chronic diseases.
But for sedentary people with obesity, the thought of beginning an exercise program may feel especially intimidating.
However, there are ways for sedentary people with obesity to ease into a regular exercise routine. Keep reading for exercises you can try and tips for success.
How much exercise do you need?
The CDC recommends at least 150 minutes of moderate-intensity exercise every week. That can be broken down into 30 minutes of exercise, five days a week.
For a beginner, that can seem like a lot. But it’s important that you see this recommendation as a goal.
If you’re physically unable to complete 30 minutes of exercise this week, do what you can, and work your way up to 30 minutes daily over time. According to a small study, three bouts of 10 minutes of exercise a day will net you the same benefits as a continuous 30 minutes.
In the beginning, it doesn’t matter if your exercise sessions are short, or if they aren’t contributing significantly to calories burned. All that matters in the beginning is that you’re doing what you’re capable of doing. That’s how to begin preparing your body for longer workout sessions in the future.
When you begin, don’t allow yourself to get hung up on the clock. Instead, focus on picking an activity that you enjoy and can fit into your schedule at least three to five days a week.
To increase your chances of successfully sticking to your program, try to schedule it for the same time each day, such as in the morning or right after work. The idea is to repeat the behavior until it becomes a habit.
Exercises to try
You’re far more likely to stick with something if you like what you’re doing, even when it’s challenging. Here are activities you might try to ease into a regular fitness routine.
Walking
One of the easiest and most effective ways to ease into a healthier lifestyle is to begin walking. Not only is it free, it’s a low-impact exercise that you can do nearly anywhere, inside or out.
For people with morbid obesity, walking may be difficult. But it’s doable with assistance.
Even walking slowly will burn additional calories when you’re carrying extra weight, because you’re exerting more energy to move your body.
Water aerobics
According to researchers, exercising in the water can have multiple benefits.
Water helps to support your body weight, which makes you feel lighter. It also reduces the impact on your joints, which means that the pain you might feel in your hips or knees from moving on land is greatly reduced when you stand in the water.
Consider enrolling in a group fitness class at your local pool. You can also try learning some simple resistance exercises that can be performed in the water.
Stationary bike
The seated, stationary bike — also known as the recumbent bike — has a backrest that makes it a good choice for people with obesity.
Some people with obesity may lack a strong abdominal core, which makes it difficult to sit on an upright stationary bike. Seated bikes are also less stressful on the lower spine.
Incorporating both walking and riding on the seated stationary bike is a good way to target different muscles in the lower body.
Takeaway
It’s important to recognize that living a healthy lifestyle is a skill and a habit, so approach your goals for health and fitness like you would any other new skill you want to master.
You want to make positive changes to your lifestyle that will last indefinitely, and that may take some trial and error. Keep track of your activities to continue building positive habits.
Focus on what you’re capable of doing today, and don’t become discouraged by focusing on what you can’t yet do. As your fitness improves, you’ll be pleasantly surprised at the new options that come up for exercise you find enjoyable and challenging.
Build a support network of friends, family, or coworkers. It’s more fun to work out with a friend, and you’ll have the benefit of accountability too.