Exercises For The Obese

Obesity is a condition that is becoming a common sight these days. The solution to curb this health problem ranges from surgery to workouts and diet plans. Overweight people strive to achieve the perfect toned shape. As far as exercises are concerned, a very few of them are actually able to workout for a long time in the gym. This is because their sheer size doesn’t permit them to take up high intensity exercises. Hence, obese people should be given easy exercises, to begin with, which don’t put undue strain on their joints and ligaments. This is because the muscles and bones of obese people are already bearing a lot of weight and with severe exercises; they might end up breaking a bone or a ligament. The exercises that are otherwise meant for fit people will prove rigorous for obese people, which might end up severely affecting their heart or other vital organs. People with excess weight feel a bit embarrassed to workout in front of other people. Also, exercise machines are competitively small. An obese person will find it very hard to fit in those, which will cause inconvenience and embarrassment. The key is to start will some light and easy-to-do exercises. These initial exercises will help the obese people to become agile and lose some weight. Once they reach their target weight then they can join the gym and take their exercise regime to the next level. Given below are some easy exercises for the obese.

 

Walking: This is one of the easiest and the most effective exercises for obese people. Walk along the park or beach for about half an hour. Do this daily, in the morning as well as evening. Get your body used to this physical activity on a regular basis and look for positive results. Walking, especially brisk walking will help you lose some weight but it is not a process that can get you the result in a few days. It needs consistent effort and discipline. If you make some diet changes and walk everyday then you can expect visible results in a substantial amount of time.

 

Seated Exercises: For obese people even walking can get really taxing, some of you might not be able to deal with the physical pressure that it causes. If you find it difficult to walk for a long time, then doing exercises in sitting posture will be the second best option. This includes bending at the waist in different directions, arm raises, bends, leans and leg movements. Do this for about fifteen minutes, on a daily basis. This will help you build necessary strength for more strenuous exercises. 

 

Swimming: After you have built enough stamina by doing sitting exercises, it is now time to take on swimming. For obese people, exercises in the pool include jumping, arm swishes and leg lifts. Since there is less load on the joints and bends when you are in the water, chances of injury and strains are very less. Therefore, it means you can get rid of that extra fat, burn calories and tone your muscles without much hassle. This can be a very relaxed and chilled-out way to lose weight. Also, swimming is very good for heart and blood pressure. You do not even have to do much, just kick your legs at the side of the pool or stand in the shallow water and push arms against water’s resistance.

 

Ball Exercises: If you have built enough strength and stamina, you may opt for gentle exercises using balls. Go for the basic ones, which include simply sitting on the ball and moving your body a bit. Ball exercises help enhance balance, stability and abdominal strength of an individual.

 

Dancing: A fun way to accomplish the “loose extra flab” task is to put on your favorite music and dance to the tune! Make sure that it is a fast number. Your dance movements should include waving the arms, clapping, bending and stretching. These days zumba is becoming very famous amongst people. It is considered to be one of the best dance-cardio exercises. It includes dance moves that cover your basic workout, all of your muscles workout during zumba. It is a high energy exercise; therefore it might be difficult for an obese person to keep up with it in the beginning. Maybe you can start with light moves first and take it slowly from there. You can hire a personal zumba trainer to teach you privately and then he/she can design the dance moves according to your needs.

 

Yoga: You can make yoga your path to achieve the kind of slim and trim figure that you want. Yoga is known for bringing long lasting effects on the body. An obese person can benefit greatly from it. Yoga has some wonderful effects on the mind and body. So with yoga as your choice of exercise regime to lose weight, you are looking at a wholesome way of losing weight. There are lots of easy-to-do poses in yoga for the obese people, which will not only help you lose weight, burn calories and tone your muscles but will also fix the problem from its roots. The internal system benefits a lot from the yoga exercises.