Best Exercises for Obese Beginners: How to Start Exercising When Overweight
Starting to exercise when you’re overweight can feel much harder than people sometimes realise. It isn’t necessarily because you can’t walk, swim or lift a weight. Sometimes the biggest hurdle happens before you’ve even started.
You wonder whether people will look at you.
You worry about getting out of breath embarrassingly quickly, whether the gym equipment will take your weight, whether your knees will hurt or whether you’ll be able to keep up with everyone else.
And then you search online for exercises for obese beginners and find a super-fit person enthusiastically suggesting burpees.
No, thank you. I’ve been the person trying to work out where on earth to start.
At my heaviest, I was very obese and exercise felt like something that belonged to other people. I imagined gyms full of slim, fit people who knew exactly what they were doing while I would be the enormous woman in the corner trying not to die after five minutes on the treadmill.
For a while, I genuinely thought I needed to lose weight before I could exercise. Of course, I now know that wasn’t true.
I eventually lost more than 10 stone, and over the years my relationship with exercise has changed enormously. I’ve walked, joined gyms, tried classes, run and discovered plenty of ways of being active that I wouldn’t have imagined myself doing when I was at my biggest. I have gained weight and exercised as a bigger person again too.
The most important thing I’ve learnt is that the best exercise for an obese or overweight person isn’t necessarily whichever activity burns the most calories. It’s the one you can actually do, that doesn’t leave you injured or miserable, and that you’re willing to do again.
So if you’re very overweight and wondering how on earth to start exercising, forget the idea that you need to suddenly become a fitness fanatic. You don’t. Let’s start somewhere much more realistic.
Can you exercise safely if you’re obese?
For most people, having a larger body doesn’t automatically mean you can’t exercise. It does, however, mean you may need to think a little more carefully about how you begin.
Carrying additional body weight can make some movements harder and can put greater loads through joints such as your knees, hips and ankles. You might also become breathless more quickly when you’re starting out.
That doesn’t mean exercise isn’t for you. It means the exercise needs to fit your body and your current level of fitness, rather than expecting your body to fit a generic workout you’ve found online.
If you have health conditions, significant mobility problems, unexplained breathlessness, chest pain or concerns about exercising safely, speak to your GP or another appropriate healthcare professional before starting a new exercise programme.
If you’re simply very unfit, though, don’t be embarrassed about beginning gently.
Five minutes counts, chair exercise counts and walking to the end of the road counts. There isn’t a minimum level of fitness you need to achieve before you’re allowed to start becoming fitter.
Exercise is about much more than weight loss
When I was losing weight, there were times when I viewed exercise almost entirely through calories. How many calories did that walk burn? Had I exercised enough? Could I compensate for something I’d eaten?
Looking back, I don’t think that was a particularly healthy relationship with exercise. Physical activity can contribute to weight management, of course, but its benefits go far beyond what happens on the scales.
As I became fitter, I noticed things that weren’t measured by my weight at all. Walking became easier. Stairs weren’t quite as exhausting. I could go further without needing a rest. I felt stronger and more confident about what my body could actually do.
Regular activity can support cardiovascular health, strength, mobility, balance, sleep and mental wellbeing. Those benefits still matter even during weeks when your weight doesn’t change.
In fact, I think that’s a much better reason to exercise than constantly trying to burn off your dinner.
What is the best exercise for obese beginners?
There isn’t one. I know that’s probably not the simple answer you wanted, but it’s important.
Walking might be perfect for one person and painful for another. Someone with painful knees might feel fantastic in a swimming pool, while somebody who hates swimming would rather use an exercise bike at home.
The three broad types of activity worth thinking about are:
Aerobic or cardiovascular exercise, such as walking, swimming, cycling and dancing, which gets your heart and lungs working harder.
Strength or resistance exercise, which helps maintain and build muscle and makes everyday movements easier.
Flexibility and balance work, such as stretching, yoga, Pilates or Tai Chi, which can help with mobility, balance and range of movement.
You don’t have to choose between them forever. Ideally, over time, your activity can contain a mixture. When you’re just starting, however, I’d concentrate on finding something that feels achievable.
Walking
If someone asked me to recommend one place to start, walking would probably be it. Walking is easy and pretty ordinary. You don’t need a membership, complicated equipment or a Lycra wardrobe. You don’t even have to call it exercise.
Some of my earliest walks weren’t long or fast. Sometimes getting out of the house and having a bit of fresh air was the achievement. Then something happens when you keep doing it.
The route that seemed long becomes normal. The hill that used to make you stop doesn’t seem quite as awful. You realise you’ve walked further without thinking about it.
That’s why walking can be such a good exercise for overweight beginners: it grows with you. Start with five or ten minutes if that’s what feels manageable. You don’t need to walk miles.
If you’re uncomfortable exercising where people can see you, choose a quiet route, walk at a quieter time, go with someone you trust or use a treadmill.
Shopping centres can even be useful places to walk because they’re flat, weatherproof and usually have somewhere to sit if you need a rest. As you become fitter, you can gradually increase your distance, duration or pace.
Swimming and water exercise
If your knees, hips or back aren’t particularly good for exercise, try water.
Swimming and water-based exercise can be brilliant when you carry a lot of weight because the water supports your body. Movements that are uncomfortable on land can feel surprisingly different in a pool.
You don’t even necessarily need to swim lengths. Water walking and aqua aerobics are exercises too. Of course, for some larger people, the difficult part isn’t getting into the pool. It’s getting into a swimsuit. I understand that.
Body confidence can become a genuine barrier to exercise. You can spend so much time worrying that everyone will look at you that you don’t get the chance to discover whether you actually enjoy swimming.
The thing I’ve learnt over the years is that other people generally aren’t paying anything like as much attention to us as we imagine.
They’re swimming, watching their children, worrying about their own bodies or trying to remember which locker they used.
If you can get through that uncomfortable first visit, you might discover an activity your joints absolutely love you for. There are plus-size swimwear and plus-size wetsuits available so find what works for you.
Cycling and exercise bikes
Cycling is another useful low-impact option because you’re not repeatedly landing your body weight through your feet in the way you do with running and some other activities.
An exercise bike can be especially useful if you’re nervous about exercising in public. You can pedal while watching television, listening to music or catching up with a podcast, and nobody cares how fast you’re going.
If you’re buying an exercise bike when you’re very overweight, check its maximum user weight before buying it. The same applies to treadmills, benches and other exercise equipment. Don’t assume all fitness equipment is designed for all bodies.
Start with a short session and see how you feel. Ten comfortable minutes that you repeat regularly is more useful than forcing yourself through 45 minutes, hating every second and never getting on the bike again.
Chair exercises
People sometimes assume seated exercise is only for older adults, but it can be an excellent starting point if standing for long periods is difficult, you have limited mobility, or you’re worried about your balance.
Using a sturdy chair, you can try movements such as seated marching, leg lifts, arm raises, seated punches, resistance-band exercises and gentle stretches.
Don’t dismiss these because they look easy. You’re still moving your muscles and increasing your activity. Chair exercise can also provide a stepping stone. As you get stronger and more confident, you may find standing exercises become easier.
And if chair exercise remains the most accessible option for you? That’s fine too. Exercise doesn’t only count when you’re standing up. Your body doesn’t know whether you are sitting and increasing yoour heart rate or standing!
Strength training
Strength training used to intimidate me. I associated weights with huge muscular people in gyms lifting enormous barbells. It didn’t feel remotely relevant to me.
But strength work can be particularly valuable when you’re trying to lose weight. When you’re in a calorie deficit, you don’t necessarily lose only body fat. Maintaining muscle matters too, and resistance training can help with that.
More importantly, strength makes life easier. Getting out of a chair, carrying shopping, climbing stairs and doing everyday jobs all require muscle.
You don’t have to start with heavy weights either.
Resistance bands, light dumbbells, weight machines and modified bodyweight movements can all be used. Machines can be particularly useful for some beginners because the movement is guided.
The priority should be learning good technique rather than seeing how heavy you can lift. If you’re unsure, a suitably qualified trainer or physiotherapist can help you find appropriate movements and modifications.
What about squats, lunges and other bodyweight exercises?
Bodyweight exercises can be useful because they require little or no equipment, but I don’t think we should pretend every standard bodyweight exercise is automatically beginner-friendly when you’re carrying a lot of additional weight.
A full squat, floor press-up or deep lunge may be difficult at first. That’s okay. Exercises can be modified.
A squat might initially mean practising standing up from a chair. A press-up could be done against a wall rather than on the floor.
You aren’t cheating by adapting an exercise. You’re making it suitable for the body and fitness level you have today.
Dancing
One of my favourite things about dancing is that you don’t have to tell anybody you’re exercising. Put some music on while you’re cooking and move. That’s it.
You don’t need choreography, a class or even rhythm. Close the curtains if you want to!
Dancing gets you moving, can increase your heart rate and can help with balance and coordination. More importantly, if you enjoy it, you’re more likely to do it again.
Exercise doesn’t have to feel serious to be worthwhile. Your body doesn’t know whether you’re following a structured cardio programme or dancing badly around the kitchen to a song from the 90s. It just knows you’re moving.
Yoga, Pilates, stretching and Tai Chi
Cardio tends to get most of the attention when people talk about exercise and weight loss, but flexibility and balance matter too.
Gentle stretching can help maintain your range of movement, while activities such as yoga, Pilates and Tai Chi can work on flexibility, balance, strength and body awareness.
Again, modifications matter. You don’t need to fold yourself into complicated yoga poses you saw on Instagram. Look specifically for beginner, plus-size, accessible or chair-based sessions if a conventional class doesn’t feel suitable.
Don’t underestimate everyday movement
This is something I wish I’d understood much earlier. You can become more active without doing a formal workout. Walking around the supermarket, gardening, cleaning, hoovering, playing with children, walking the dog and taking the stairs all involve movement.
You might hear this referred to as NEAT ā non-exercise activity thermogenesis ā essentially the energy you use through movement outside deliberate exercise.
When we’re thinking about becoming healthier, it’s easy to develop an all-or-nothing mentality. We imagine we either need to complete a proper workout or it doesn’t count. It does count.
If you currently spend most of your day sitting, simply finding opportunities to get up and move more can be a sensible first step.
Aerobic exercise vs strength training: which is better?
You don’t really need to pick a winner.
Cardiovascular exercise such as walking, swimming and cycling helps improve cardiovascular fitness and endurance. Resistance exercise helps develop or maintain strength and muscle.
They do different jobs, which is precisely why combining them can work so well. Flexibility and balance exercises complement both. Eventually, you might walk several times during the week, do a couple of short resistance sessions and stretch regularly. But please don’t read that and think that’s what you have to do next Monday. Build up to it.
How much exercise should an overweight beginner do?
UK physical activity guidance for adults recommends eventually working towards at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, alongside muscle-strengthening activity on at least two days a week.
The important word there, if you’re currently very inactive, is towards. You don’t need to go from nothing to 150 minutes immediately. When I started becoming more active, I wasn’t following a perfect exercise schedule. I was trying to do a little more than I’d done before.
Perhaps this week you manage three ten-minute walks. That’s 30 minutes more activity than you were doing. Once that feels normal, you might walk for 15 minutes. Fitness doesn’t have to arrive in one enormous burst of motivation.
In my experience, it’s much more likely to stick when it sneaks into your life gradually.
How hard should exercise feel?
You don’t have to finish every workout dripping with sweat.
For moderate-intensity activity, you should generally be working hard enough that your breathing is faster, but you can still talk. If you can sing an entire song effortlessly, you could probably work a little harder if you want to. If you can barely speak, you’re likely working at a much higher intensity.
But don’t become obsessed with intensity when you’ve only just started. Your body will tell you quite quickly that something which looks easy for someone else isn’t necessarily easy for you. Work at your level.
What if you get out of breath really easily?
Getting more breathless when you start moving is normal, particularly if you’ve been inactive. There’s no shame in stopping. Rest, catch your breath and continue if you feel able.
As your cardiovascular fitness improves, you may notice that the same activity doesn’t leave you as breathless. However, unusual or severe shortness of breath, chest pain, dizziness or feeling faint isn’t something to push through. Stop exercising and seek appropriate medical advice.
Exercise isn’t supposed to be an endurance test where ignoring your body earns you extra points.
What if exercise hurts when you’re overweight?
This is where I think “no pain, no gain” has done an awful lot of damage. There is a difference between your muscles working and genuine pain. If your muscles feel tired because you’re using them in a new way, that’s one thing. Sharp pain, significant joint pain or pain that continues or worsens is another.
Don’t try to prove anything by exercising through an injury. Try a lower-impact activity, shorten the session, modify the movement or get professional advice if you’re unsure. If walking hurts your knees, for example, swimming or an exercise bike might be more comfortable.
The aim is to find ways to move that your body tolerates, not repeatedly force yourself through something that hurts because somebody told you walking was the “best” exercise.
What if you’re embarrassed to exercise in public?
This deserves its own section because I think it stops far more overweight people exercising than fitness professionals sometimes realise.
When I was bigger, I imagined everyone looking at me. If I became breathless, I thought people would notice. If I was slower than everybody else, they’d notice. If I used a piece of gym equipment incorrectly, they’d definitely notice.
The strange thing is, once you start paying attention, you realise most people aren’t thinking about you at all. They’re thinking about themselves. That doesn’t magically make anxiety disappear, though. So make it easier for yourself.
Exercise at home. Walk somewhere quiet. Go swimming during a quieter session. Find a friend to exercise with. Choose a gym you’ve visited beforehand so you know where everything is.
You don’t have to deliberately make yourself uncomfortable just to prove you can. Confidence can come later.
Do you need a gym?
Absolutely not. A gym can be brilliant because you have access to lots of different equipment, classes and sometimes professional support. But you can get fitter without ever stepping inside one.
Walking is free. Dancing at home is free. There are free exercise videos online. Resistance bands can be inexpensive, and second-hand exercise equipment is often available if you want something at home.
If a gym motivates you, great. If the idea fills you with dread, start somewhere else.
Check equipment weight limits
This is one practical issue that isn’t discussed enough. When you’re very overweight, check the maximum user weight on exercise equipment before using or buying it. Treadmills, exercise bikes, rowing machines, benches and even some chairs have weight limits.
This isn’t something to feel embarrassed about. It’s simply a safety specification, in the same way equipment has dimensions and power ratings. There is fitness equipment designed for higher user weights, so shop according to what you need rather than buying something unsuitable and hoping for the best.
What should you wear to exercise when you’re plus size?
Whatever makes you comfortable and allows you to move safely. You don’t need an Instagram-worthy matching gym set. For walking, supportive and comfortable footwear matters much more than whether your top technically counts as activewear.
Look for clothing that doesn’t rub, dig in or constantly need pulling back into place. If your thighs rub, longer shorts, leggings or anti-chafing products can make exercise much more comfortable. A supportive sports bra can also make a huge difference.
I’ve written separately about plus-size exercise clothing because finding genuinely comfortable options when you’re bigger can sometimes be a workout in itself!
How to start when you’re very overweight and completely unfit
If you’ve done virtually no exercise for years, I’d resist the temptation to create an enormous new routine.
Choose one thing.
Maybe it’s walking for five or ten minutes. Perhaps it’s a short chair workout. Maybe you’re going swimming once this week. Do that until it feels reasonably normal. Then add a little.
You could walk for another five minutes, add a second activity or introduce some simple strength exercises.
This gives your muscles, joints and cardiovascular system time to adapt and, just as importantly, gives your brain time to stop seeing exercise as this enormous intimidating project.
You don’t even need lots of spare time; you could use an under-desk exercise bike. Mini exercise bikes that work whilst sitting in a normal chair aren’t expensive but help strengthen ankle and leg muscles while seated. They can even be used at work.
A realistic beginner exercise week
You don’t need a rigid programme, but if you’re completely stuck, a very gentle starting week might look something like this:
Monday: 10-minute comfortable walk
Tuesday: Rest or normal everyday movement
Wednesday: 10 minutes of chair or beginner strength exercises
Thursday: Rest
Friday: 10ā15-minute walk
Weekend: Something enjoyable such as swimming, gardening, a longer gentle walk or dancing at home
That isn’t a prescription and it won’t suit everybody. It’s simply an example of how little you actually need to begin. As you become fitter, you can gradually increase your activity towards the recommended weekly levels.
Home Workouts with the Family
The home environment is one of the best ways to get into shape, as it can be made into a family affair. Climbing stairs, dancing to music, tai chi, etc are all excellent forms of low-impact exercise. The Ring Fit game for Nintendo Switch is great for family exercise too.
As health improves, lightweight dumbbells or an exercise ball can help increase muscle mass and balance. Working out at home doesn’t require any fancy equipment and requires only 20 minutes to do.
Consistency matters more than destroying yourself in a workout
One of the biggest mistakes I made was believing a workout only counted if it was hard. Imagine two versions of yourself.
One does an incredibly intense 60-minute workout, absolutely hates it, aches for four days and doesn’t exercise again for three weeks. The other walks for 15 minutes four times a week.
Which one do you think is likely to be fitter six months from now?
Probably the walker. The exercise that looks impressive isn’t necessarily the exercise that changes your life. Consistency usually wins.
Don’t make weight loss your only measure of progress
If you’re exercising because you’re trying to lose weight, of course you’re going to care what happens on the scales.
I’ve been there.
But weight is affected by far more than how much exercise you’ve done that week. Pay attention to other things too. Can you walk further? Are stairs easier? Can you stand for longer? Do you recover from a walk more quickly? Can you lift something that used to feel heavy? Do you have more energy? Do you feel more confident?
Those are real improvements.
Sometimes your body is getting fitter even when your scales are being thoroughly uncooperative.
You don’t have to love exercise
Here’s another unpopular opinion: you don’t have to become somebody who “loves fitness”. You just need to find forms of movement you don’t hate.
Some people genuinely adore running. Other people would rather clean the oven with a toothbrush. Both are allowed.
Try walking, cycling, swimming, dancing, strength training, yoga, Pilates, aqua aerobics, chair workouts or something completely different. Experiment. The best exercise for you might be something you haven’t tried yet.
Exercise equipment for plus-size people
If you are worried about exercise equipment with a high weight capacity then don’t panic, check the two articles below as both have some great choices to help, click the image if you want to see what I have found for you.
Frequently asked questions about exercise for obese and overweight beginners
What is the best exercise for an obese beginner?
Walking is often one of the easiest activities to start with because it’s accessible, adjustable and requires very little equipment. Swimming, water exercise, cycling and chair exercise can be particularly useful if you need lower-impact alternatives.
The best choice ultimately depends on your mobility, health, confidence and what you enjoy enough to continue.
Is walking enough exercise if you’re overweight?
Walking absolutely counts as exercise and can improve cardiovascular fitness and help you become more active.
As your fitness develops, it’s beneficial to include some strength activity too, but you don’t need to create the perfect exercise routine on day one.
Can you lose weight just by walking?
Walking uses energy and can contribute towards the calorie deficit required for weight loss, but body weight is influenced by your overall energy intake and expenditure.
I wouldn’t judge the value of walking purely by what happens on the scales either. Improving your fitness, mobility and health is worthwhile in its own right.
What exercise burns the most calories for an obese person?
Calorie burn varies enormously depending on body weight, exercise intensity, duration and individual factors.
I’d be wary of choosing an activity purely because an online calculator claims it burns the most calories.
A slightly lower-intensity activity you can comfortably repeat several times a week is likely to be far more useful than an extreme workout you can barely finish.
Should obese people do high-impact exercise?
Not necessarily.
Some larger people can comfortably run and perform higher-impact activities, while others experience joint pain or mobility difficulties.
If you’re new to exercise, low-impact options such as walking, cycling, swimming and water exercise can provide an easier introduction.
Can I exercise if I have bad knees?
It depends on the cause and severity of your knee problems.
Swimming, water exercise, cycling and some chair exercises may put less impact through the knees than activities such as running.
If you have persistent or significant knee pain, speak to a physiotherapist, GP or other appropriate healthcare professional for individual advice.
How often should I exercise if I’m overweight?
If you’re starting from a very low activity level, begin with an amount you can manage and gradually increase it.
Eventually, UK guidance recommends adults work towards at least 150 minutes of moderate-intensity activity each week, alongside strengthening activities on two days.
You don’t have to achieve that immediately.
Can I exercise if my pelvic floor is bad?
If you have had children or are getting older and your pelvic floor isn’t what it was then some good knickers like these Sporty high waist knickers from BP3 could be perfect for you as they are comfortable and absorb light leaks! They go up to size 30 too!
Can I exercise every day?
You can be active every day, but that doesn’t mean you need a hard workout seven days a week.
Gentle walking and everyday movement can be done regularly, while more demanding exercise may require recovery time.
Listen to your body and vary the intensity and type of activity you do.
Do I need to lose weight before joining a gym?
No. You don’t need to earn the right to use a gym by losing weight first. If you want to join one, you belong there exactly as you are. Equally, you don’t need to join a gym at all.
What if I’m over 20 stone?
Start according to your current mobility and fitness rather than an arbitrary number on the scales. Choose equipment with an appropriate weight capacity and consider lower-impact activities if your joints are uncomfortable.
I know how intimidating exercise can feel when you’re very heavy because I’ve experienced those feelings myself. Starting small is not failing. It’s starting appropriately.
Can an obese person exercise safely?
In most cases, yes. In fact, becoming more active can improve your health, mobility and fitness even before you’ve lost much weight. The key is to choose activities that suit your current fitness level and any medical conditions you may have. If you’re unsure, speak to your GP before starting.
What is the best exercise for obese beginners?
Walking is often the easiest place to begin because it’s free, flexible and easy to build into everyday life. Swimming, cycling, chair exercises and gentle strength training are all excellent options too. The best exercise is the one you’ll actually enjoy enough to keep doing.
How often should I exercise if I’m overweight?
The NHS recommends aiming for around 150 minutes of moderate activity each week, but you don’t need to start there. Even ten minutes a day is a fantastic beginning if that’s what feels manageable.
Should I join a gym?
Only if you want to. A gym isn’t essential for losing weight or getting fitter. Plenty of people improve their fitness by walking, exercising at home or following online workouts. If joining a gym feels motivating then go for it, but don’t ever feel like it’s the only option.
What if I get out of breath easily?
Feeling a little out of breath is perfectly normal when you’re starting to exercise, especially if you’ve been inactive for a while. The important thing is that you can still speak in short sentences. If you experience chest pain, severe breathlessness or dizziness, stop exercising and seek medical advice.
Is it OK to exercise every day?
It can be, but your body also needs time to recover, particularly when you’re just starting out. Gentle movement such as walking or stretching is fine for many people every day, but don’t feel guilty about taking rest days. Recovery is an important part of getting fitter.
Can I lose weight without going to the gym?
Absolutely. I lost 10 stone, and while movement played an important part, I didn’t spend hours in a gym. Walking, everyday activity, healthier eating and building habits I could actually stick to made a much bigger difference than any fancy workout ever could.
Final Tips to Keep Going
This article isn’t really about exercise. It’s about believing that you deserve to move your body, exactly as you are today. You don’t need to wait until you’ve lost a stone. You don’t need to wait until you’ve got the “right” clothes. You don’t need to wait until you feel confident.
Start where you are. Do what you can. Celebrate every little win along the way. Because one day you’ll look back and realise those tiny, almost insignificant steps were the ones that completely changed your life.
- Start Slow: Donāt feel like you need to do everything at once. Pick one form of exercise to try, and see how it feels. The key is to start, not to do an hour of exercise on the first day.
- Listen to Your Body: Stop if you feel pain or discomfort. Itās okay to rest and try again later. Exercise for obese people needs to be taken slowly and gradually built up to a regular exercise routine to prevent too much stress on your joints.
- Invite Support: Whether itās a friend, a local class, or an online community, having support makes a huge difference.
- Experiment: Maybe walking isnāt your thing but biking feels amazing. Try different things until you find the one you enjoy most.
Make Movement Your Own
Exercise for obese people doesnāt have to be a chore, and it certainly isnāt a one-size-fits-all deal. The best exercise for you is the one that fits into your life and keeps you moving. You don’t need a formal exercise routine or to follow an exercise program that everyone else is following; just do what works for you, with as much exercise as you can manage. If you have health complications, always remember to consult your doctor for advice and to check the range of motion of any affected joints, so you don’t overexert yourself.
You can do this. One small step at a time is still progress (you are more likely to stick to it, too!), and every step you take brings you closer to feeling better in your body and mind. Aim for 150 minutes of moderate-intensity activities a week once you have built up.
Can you recommend any other beginner exercises to try that have worked for you and helped with your weight loss? Have you joined any classes for exercises for obese people you can recommend? Let me know in the comments below.
The biggest thing I learnt about exercising when obese
When I look back at myself at my biggest, I wish I could tell her one thing. You don’t have to become thin before you’re allowed to move your body. Exercise isn’t punishment for being overweight.
It isn’t something you have to do because you ate too much yesterday, and you don’t need to be good at it for it to count.
- You can walk slowly.
- You can sit down.
- You can stop for a rest.
- You can modify an exercise.
- You can decide running isn’t for you and go swimming instead.
- You can dance around your kitchen where nobody can see you.
What matters is finding ways of moving that work for your body, then giving yourself enough time for those little bits of movement to become something more.
I’ve been the woman who felt exercise wasn’t for people like me. I’ve also experienced what happens when five minutes becomes ten, short walks become longer ones and things you once thought were impossible slowly become normal.
So don’t worry about becoming “a fit person” today.
Just start where you are.
That’s enough.
More help with getting active
Here are some other articles you may find helpful that I have written for you.
You don’t have to change everything at once. Find one thing that feels manageable, give it a chance, and build from there.
- Walking for Weight Loss
- Gentle Exercise That Really Counts
- How to Feel Confident Exercising at Any Size
- Exercise Ideas for Women Who Hate Exercise
- Is Cycling Good for Weight Loss?
- Chair Exercise Ideas
- Best Trainers for Walking
- Stretching for Beginners
- Swimming for exercise
- Water exercises for non-swimmers
- Plus size exercise clothing
- High weight capacity exercise bikes
- High weight capacity treadmills
- High weight capacity smaller exercise equipment eg exercise balls
Frequently Asked Questions
Can an obese person exercise safely?
In most cases, yes. In fact, becoming more active can improve your health, mobility and fitness even before you’ve lost much weight. The key is to choose activities that suit your current fitness level and any medical conditions you may have. If you’re unsure, speak to your GP before starting.
What is the best exercise for obese beginners?
Walking is often the easiest place to begin because it’s free, flexible and easy to build into everyday life. Swimming, cycling, chair exercises and gentle strength training are all excellent options too. The best exercise is the one you’ll actually enjoy enough to keep doing.
Is walking enough to lose weight?
Walking can absolutely help with weight loss, especially when combined with a healthy, sustainable diet. As your fitness improves, you’ll probably find yourself naturally walking further or more often, which increases the benefits even more.
How often should I exercise if I’m overweight?
The NHS recommends aiming for around 150 minutes of moderate activity each week, but you don’t need to start there. Even ten minutes a day is a fantastic beginning if that’s what feels manageable.
Should I join a gym?
Only if you want to.
A gym isn’t essential for losing weight or getting fitter. Plenty of people improve their fitness by walking, exercising at home or following online workouts. If joining a gym feels motivating then go for it, but don’t ever feel like it’s the only option.
What if I get out of breath easily?
Feeling a little out of breath is perfectly normal when you’re starting to exercise, especially if you’ve been inactive for a while. The important thing is that you can still speak in short sentences. If you experience chest pain, severe breathlessness or dizziness, stop exercising and seek medical advice.
Is it OK to exercise every day?
It can be, but your body also needs time to recover, particularly when you’re just starting out. Gentle movement such as walking or stretching is fine for many people every day, but don’t feel guilty about taking rest days. Recovery is an important part of getting fitter.
Can I lose weight without going to the gym?
Absolutely. I lost 10 stone, and while movement played an important part, I didn’t spend hours in a gym. Walking, everyday activity, healthier eating and building habits I could actually stick to made a much bigger difference than any fancy workout ever could.
Final Tips to Keep Going
This article isn’t really about exercise. It’s about believing that you deserve to move your body, exactly as you are today. You don’t need to wait until you’ve lost a stone. You don’t need to wait until you’ve got the “right” clothes. You don’t need to wait until you feel confident.
Start where you are. Do what you can. Celebrate every little win along the way. Because one day you’ll look back and realise those tiny, almost insignificant steps were the ones that completely changed your life.
- Start Slow: Donāt feel like you need to do everything at once. Pick one form of exercise to try, and see how it feels. The key is to start, not to do an hour of exercise on the first day.
- Listen to Your Body: Stop if you feel pain or discomfort. Itās okay to rest and try again later. Exercise for obese people needs to be taken slowly and gradually built up to a regular exercise routine to prevent too much stress on your joints.
- Invite Support: Whether itās a friend, a local class, or an online community, having support makes a huge difference.
- Experiment: Maybe walking isnāt your thing but biking feels amazing. Try different things until you find the one you enjoy most.
Make Movement Your Own
Exercise for obese people doesnāt have to be a chore, and it certainly isnāt a one-size-fits-all deal. The best exercise for you is the one that fits into your life and keeps you moving. You don’t need a formal exercise routine or to follow an exercise program that everyone else is following; just do what works for you, with as much exercise as you can manage. If you have health complications, always remember to consult your doctor for advice and to check the range of motion of any affected joints, so you don’t overexert yourself.
You can do this. One small step at a time is still progress (you are more likely to stick to it, too!), and every step you take brings you closer to feeling better in your body and mind. Aim for 150 minutes of moderate-intensity activities a week once you have built up.
Can you recommend any other beginner exercises to try that have worked for you and helped with your weight loss? Have you joined any classes for exercises for obese people you can recommend? Let me know in the comments below.
