Four Fitness Tips for People Who Are Overweight and Beginning Their Fitness Journey

Posted: Jun 20 in Activity Recommendations, Health And Wellness, Weight loss by Dr. Lazarus

It isn’t uncommon for someone just starting a fitness regimen to search for ideas online. When it comes to exercises for people who are overweight or obese, resources seem to be limited. Many people who are overweight or obese are nervous about starting a fitness regimen, and being unable to find exercise ideas doesn’t help. Here a few tips to help anyone who is overweight or obese begin the journey to fitness:

• Don’t Shy Away from the Treadmill. Treadmills have a bad reputation when it comes to beginners. Many people shy away from the treadmill because they hear stories of shin splints and other injuries caused by the slightly higher impact of their weight on their joints. However, treadmills can be a great piece of equipment for weight loss. For those who are just beginning their fitness routine, start by walking at a slow pace for ten minutes. Every week, try to go a little longer until you can walk for 30 minutes most days of the week. Research published by Colorado State University shows that people who are overweight or obese should walk at a slow speed with a moderate incline to reduce the risk of injury and discomfort. This can reduce the impact on joints while still benefiting from the same cardiovascular benefits as walking faster on a level surface.

• Hit the Pool. Water aerobics and aquatic Pilates are great options for those beginning their weight loss journey. These activities put less stress on bones, muscles, and weight-bearing joints than the treadmill. Don’t know how to swim? It doesn’t matter. These two activities don’t require you to swim. They often take place in the shallow end of the pool.

• Step On the Elliptical. An elliptical trainer can be a great cardiovascular workout for people who are overweight or obese. The elliptical has many of the same benefits of walking on a treadmill, but with less impact on joints. It’s important to start with short workouts at a slow speed just like with a treadmill.

• Start Wearing a Fitness Tracker. Fitness trackers are a great way to gauge activity. Many fitness trackers count steps, monitor heart rate and many other things as well. These trackers can help a person see how active they currently are and help them set future goals. Fitness trackers are also great motivators to become more active as people can challenge their friends. For example, Fitbit has several different challenges that people can participate in such as the daily showdown, workweek hustle, and weekend warrior.

• Talk to Your Doctor. Before beginning any fitness regimen or nutrition program, talk to your doctor. They have insight into your medical history that could impact your fitness and nutrition regimen. Your doctor can also help put you on the right path for success.