Which Exercise is Best for Obese People? Find Your Perfect Fit
Looking to start exercising but don’t know where to begin? If you’re feeling overwhelmed, you’re not alone. Starting a fitness routine can be daunting, especially when the world seems obsessed with intense workouts and impossible Instagram-worthy results. But here’s the thing: exercise doesn’t have to be scary or extreme to work for you, whatever your weight.
This post is here to help you find physical activity you will enjoy, even if you carry some extra weight. Below, I’m breaking down the best types of exercise for overweight or obese adults, focusing on activities that are effective, accessible, and, most importantly, doable ! By the end, you’ll have a clear idea of where to start and how to keep moving forward especially if your focus is weight loss.
Why Start Exercising?
Before we jump into the “what”, let’s talk about the “why”. You probably already know that exercise is good for your body. It can help with weight loss, improve your heart health, reduce the risk of type 2 diabetes, and boost energy levels. But did you know it can do wonders for your mental health too? Just moving your body a little each day can reduce stress, help you sleep better, and even improve your mood. Who doesn’t want that?
The goal here isn’t to run a marathon, do 60 minutes of resistance training a day or look like a fitness model. It’s about feeling better in your body and creating long-term habits that fit into your life.
The Best Exercises for People who are Overweight
Not all exercises suit everyone, and that’s okay! The key is to find a form of physical exercise that feels good, keeps you motivated, and won’t cause unnecessary strain on your body. Here are some of the best options to get you started. Obesity may make starting hard but you will find it becomes easier as you lose weight and get fitter.
1. Walking
Walking is the ultimate beginner-friendly workout. It’s easy, free, and you can do it pretty much anywhere. Start slow, maybe with a 10-minute stroll around your neighbourhood. Over time, you can increase the duration and pick up the pace if it feels right for you, you never know you might fancy trying to jog after a while.
Why it’s great:
- Low impact on your joints
- Improves cardiovascular health
- Easy to fit into your daily routine
Pro-tip: If walking outside feels intimidating, shopping centres or treadmills are great alternatives. Bonus points if you bring a podcast or playlist you love to keep it interesting! There are some great treadmills for overweight and those who are morbidly obese in my high-weight-capacity treadmill guide.
2. Water Workouts
Ever considered a water workout? Swimming or water aerobics is perfect for people looking for a low-impact exercise that’s gentle on your joints. The water supports your body weight, is low impact reducing pressure, while letting you move freely. If you want to start with physical fitness and can get past the idea of wearing swimwear it really is a great all round exercise for you to start with.
Why it’s great:
- Minimises joint strain
- Burns calories effectively
- Great for a full-body workout
Pro-tip: Many community pools offer group classes, giving you a chance to connect with others. Who doesn’t love a bit of extra motivation? It is also a great exercise for beginners
3. Stationary Cycling
A stationary bike is an excellent option if you prefer staying indoors or want something steady and simple. You can go at your own pace, adjusting the resistance to suit your health and fitness level. For overweight individuals it is a great cardio exercise regime to follow at home, starting with small amounts and building up the amount of exercise gradually. I have found a selection of exercise bikes with a high weight capacity if you are worried.
Why it’s great:
- Less stress on the joints
- Builds lower body strength
- Can be done while binging your favourite TV series
Pro-tip: Start with short sessions and gradually increase the time as you lose weight and get fitter. Focus on how you feel rather than hitting a specific speed or distance. Remember this moderate-intensity exercise is for your physical and mental health and progress can be gradual.
4. Chair Exercises
Yes, you read that right! You can exercise sitting down. Chair exercises target different muscle groups while keeping you comfortable and supported, if you suffer from joint problems this could be the best approach to start with. These exercises are designed for people with limited mobility or balance concerns.
Examples of chair exercises include:
- Seated leg lifts
- Overhead arm raises with or without light weights
- Seated marches or tapping your feet to music
Why it’s great:
- Accessible for all fitness levels as well as people with obesity issues
- Strengthen muscles and bones without overwhelming effort
- Great for core stability and circulation
Pro-tip: Keep a small towel ready to wipe away sweat. Chair exercises may look easy, but they’re sneakily effective!
5. Strength Training
Strength training isn’t just for bodybuilders and you don’t need an intensive workout plan! It’s an amazing tool for everyone, including beginners. Using simple resistance bands, free weights or light dumbbells, you can start small and gradually increase.
Why it’s great:
- Builds muscle, which helps burn more calories
- Improves posture and supports joint health
- Boosts confidence as you feel stronger
Pro-tip: Start with a physical therapist, personal trainer or follow beginner classes online to ensure your form is correct when doing strength exercises. Proper form prevents injuries and makes the resistance exercises more effective if you have a bit of excess weight.
6. Dancing
Who says exercise can’t be fun when you want to lose weight? Dancing not only gets your heart rate up but also puts a smile on your face. Whether it’s a Zumba class, a YouTube dance workout, or just grooving around your living room, it’s all about letting loose and enjoying yourself.
Why it’s great:
- Full-body workout
- Burns lots of calories
- Improves coordination and balance
- Easy as a regular exercise at home meaning less stress if you find exercising in public hard
Pro-tip: Close the curtains, crank up your favourite tunes, and dance like nobody’s watching! It doesn’t matter if you are carrying extra weight because no one can see and you are enjoying yourself!
What About Mindset?
Finding the right exercises for overweight people is just half the battle. The other half is giving yourself all the patience in the world. Progress takes time. There will be off days, and that’s okay. What matters is consistency over perfection, you don’t have to exercise every day. Celebrate small wins, like completing your first session or moving for five minutes longer than last week.
Focusing on how exercise makes you feel, not just the weight on the scale, is a game changer. It’s about building a sustainable habit that feels good for you. As you get fitter you will improve your overall health and it will help you lose weight in the longer term. Just don’t expect to transform into a healthy weight overnight these things take time! Don’t forget exercise is a good lifestyle change your mental health too as it releases lots of good endorphins.
Final Tips to Keep Going
- Start Slow: Don’t 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. It’s 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 it’s a friend, a local class, or an online community, having support makes a huge difference.
- Experiment: Maybe walking isn’t your thing but biking feels amazing. Try different things until you find the one you enjoy most.
Make Movement Your Own
Exercise for obesity doesn’t have to be a chore, and it certainly isn’t 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 ask your doctor for advise and to check the range of motion any joints may have so you don’t overdo it.
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 management? Living a healthy lifestyle can be good for your weight and prevent long term issues, remember this when you struggle.