Comparing Different Types of Exercise for Obese People
Exercise can be a daunting concept for anyone, but for anyone dealing with obesity, it can be particularly overwhelming. The journey toward a healthier lifestyle often begins with finding the right type of exercise that not only suits your physical capabilities but also fits your self-confidence and targets.
Here I share various types of exercise for obese people, comparing their benefits and helping you find the best choices for you.
Obesity and How it Affects Exercise
The Impact of Obesity on Physical Activity
Carrying excess weight can lead to a range of difficulties, including joint pain, reduced mobility, and fatigue. This can create a vicious cycle where a lack of exercise means you gain more weight, and then you can’t exercise even more. This can then lead to further health issues such as heart disease, diabetes, and depression.
Of course, as well, obesity can affect mental health; we all know how easy it is to feel self-conscious when you carry a bit extra weight. Before you can start exercise you need to think about this and how it would help you and look at each barrier you have to overcome. For example look for exercise clothing for plus-size people, exercise equipment designed for those who weigh more and supportive friends to join you in exercising if you prefer.
Types of Exercise for Obese People
Aerobic Exercise
Benefits:
Aerobic exercise, often referred to as cardiovascular exercise, is any activity that increases heart rate and improves the efficiency of the cardiovascular system. This type of exercise is particularly beneficial for weight loss and overall heart health. If you are overweight or obese, engaging in regular aerobic exercise can help reduce body fat, improve endurance, and improve your mood as your brain releases endorphins.
Aerobic activities can be easily tailored to different fitness levels, meaning you can take it at your own speed. Starting with low-impact activities can minimise strain on joints while still providing you with cardiovascular benefits. Over time, increasing the intensity or duration of workouts can improve fitness levels and weight loss.
Examples of Aerobic Exercise for Obese People
- Walking: A simple yet effective exercise that can be done anywhere.
- Swimming: Provides a full-body workout with minimal joint impact.
- Cycling: Engages large muscle groups while being easier on the joints.
- Dancing: A fun way to get moving without it feeling like a workout.
Strength Training
Benefits of Strength Training
Strength training is often overlooked in weight loss journeys. It is great, though, as it offers so many benefits. Building muscle mass increases metabolism, which can help with weight loss and, further down the line, weight maintenance. Strength training also improves bone density and overall fitness.
Strength training can also improve your body image and self-esteem over time. It’s important to approach strength training mindfully, focusing on form and technique to avoid injury.
Examples of Strength Training Exercise for Obese People
- Bodyweight exercises: Push-ups, squats, and lunges can be changed slightly depending on your individual ability.
- Resistance bands: Offer an adaptable and low-impact way to build strength.
- Weight machines: Provide guided movements that can be safer for beginners.
- Dumbbells: Allow for gradual increases in resistance as strength improves.
Flexibility and Balance Exercises
Benefits of Flexibility and Balance Exercise for Obese People
Flexibility and balance exercises are essential for overall fitness. These exercises improve your range of movement, reduce the risk of injury, and improve your posture. They are also good for your mental health and help with relaxation.
Incorporating flexibility and balance training into an exercise routine can help you regain confidence in your capabilities, making other forms of exercise feel more achievable. Yoga or Pilates can also be a gentle introduction to physical activity.
Examples of Flexibility and Balance Exercises
- Stretching: Can be done daily to maintain flexibility.
- Yoga: Enhances flexibility, strength, and balance.
- Tai Chi: A gentle martial art focusing on slow movements and balance.
- Pilates: Focuses on core strength and flexibility.
Comparing the Exercises
Aerobic vs Strength Training
Aerobic exercise is primarily focused on improving cardiovascular health and burning calories, whereas strength training emphasises building muscle and increasing metabolism. For many, a combination of both is ideal, as it improves overall health and helps with weight loss.
The ideal would be aerobic activities several times a week while also incorporating some strength training sessions to build muscle. This combination not only helps with your diet but also improves overall health, such as blood pressure and cholesterol levels. This combination makes it a good plan for exercise for obese people who are new to exercise.
Strength Training vs Flexibility Exercises
Strength training focuses on enhancing muscle strength and endurance, while flexibility exercises improve the range of motion and help prevent injuries. If you carry a lot of excess weight, combining both is perfect for fitness.
Strength training will build the necessary muscle to support daily activities, and flexibility workouts will ensure those muscles are functioning at their best.
Aerobic vs Flexibility Exercises
Aerobic and flexibility exercises complement each other, with aerobic workouts boosting cardiovascular health and flexibility improving muscle recovery and reducing stiffness. While aerobic exercises generally burn more calories and improve endurance, flexibility activities can prevent injuries and help recovery after intense workouts.
For the best results, mixing both types into a weekly routine is best. This could mean flexibility sessions after aerobic workouts or simply planning stretching breaks throughout the day.
Finding the Right Choice for You
Finding the right type of exercise for obese people is not only about physical benefits; it’s also about enjoyment. If you love being outdoors, walking or cycling might be more appealing than indoor workouts. Try different classes or group activities for some social support and group motivation. The key is to experiment until you find the activities that you enjoy and want to do.
Consulting with Professionals
Before starting any exercise, it is always wise to chat to your doctor if you have higher body weight or pre-existing health conditions. A doctor can provide more specific advice considering any limitations or health issues.
Healthcare professionals can also assess current fitness levels and suggest modifications or alternatives to standard exercises, ensuring that the program is both safe and effective. Their guidance can help avoid injuries and build a foundation for long-term success.
Setting Realistic Goals
Setting achievable and realistic goals is important for any exercise journey, especially for those of us who are obese. Instead of aiming for drastic weight loss or intense routines, focus on small targets and gradual progress. For example, starting with a goal of walking for 10 minutes a day and gradually increasing it. This sounds minimal but it can lead to much more sustainable changes over time. In time, you could then do Couch to 5k or another similar program.
Celebrate milestones along the way, no matter how small. This positive reinforcement will help keep you motivated. Just don’t reward yourself with unhealthy foods! Remember, the ultimate goal should be about improving health, increasing mobility, and improving overall quality of life rather than just focusing on weight loss.
Encouragement and Final Thoughts
Starting an exercise journey can be daunting, but start slowly and take it at your own speed, and you will be fine. Remember that progress takes time, and it’s important to be kind to yourself throughout the process. Every step made towards improving your health and fitness is worth celebrating, no matter how small.
In the end, the right fit for your exercise routine is out there; you just have to discover it. Don’t hesitate to consult your doctor for guidance and support and if you get an injury, however small, rest until it is better. Your path to a healthier lifestyle is achievable; your future self will thank you for starting today!
