Best Exercises to Start With When You’re Living With Obesity

On top of all those effects exercise helps make you stronger, says Laura Richardson, PhD, a clinical associate professor of applied exercise science at the University of Michigan School of Kinesiology in Ann Arbor. “And the stronger you are, the more you move,” she notes. “It becomes a domino effect for becoming healthier.”

If you haven’t exercised in a long time, you don’t want to jump full throttle into a high-intensity program. Your entry into fitness should be a gradual process that fits your abilities.

First, check in with your doctor before starting any new exercise program, especially if you’re being treated for a medical condition like cardiovascular disease, high blood pressure, arthritis, or diabetes, says John M. Jakicic, PhD, a professor in the department of internal medicine in the division of physical activity and weight management at the University of Kansas Medical Center in Kansas City, Kansas. “The more conditions you have and the more severe those conditions are, the more you need medical clearance to make sure exercise is safe for you,” he says.

Once you’re ready, begin with the basics. “Build more movement into your day so your body starts to get used to it,” says Dr. Jakicic.

You might start with something as simple as walking from your house to your mailbox and back. “If you have mobility limitations, then do something that’s a little bit more weight supported,” he suggests. Pedal on a stationary bicycle, walk in water, or do chair aerobics. Get your body acclimated to activity so you can gradually work up to more intense exercises.

Aim for at least 10 minutes of exercise at a time to start, Dr. Richardson suggests. Do what you enjoy, whether that’s playing a workout game on the Wii or Xbox, dancing, or using an elliptical machine.

Just keep it “low and slow,” she adds. “Too many people jump in and do too much too soon,” Richardson says. "They do only one day of exercise and then take the next six days to recover. The best type of exercise is the type that you can repeat again the next day.”

“For people with obesity, the best exercises are those that are low-impact, safe, and sustainable,” says Sarah Pelc Graca, a National Academy of Sports Medicine–certified personal trainer specializing in women’s fitness, and the owner and head coach at Strong With Sarah Weight Loss Coaching in Chicago.

Here are a few exercises she recommends:

• Walking This easy-to-do activity burns calories and improves cardiovascular health.

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  Start slowly, going only short distances. Then gradually increase the length and intensity of your walks. Pump your arms when you walk to maximize the calorie burn.
• Chair Exercises This is a safe, low-impact option for people with mobility or joint issues. While sitting in a sturdy chair you can do biceps curls, leg lifts, seated marches, and squats.

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• Water Exercise Swimming strengthens muscles and improves cardiovascular health. Plus, the buoyancy of the water supports your weight and takes the strain off sore joints.

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   Once you feel ready, you might try a water aerobics class.
• Cycling This low-impact exercise strengthens leg muscles and improves cardiovascular health.

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   Start on a stationary bicycle to reduce your risk of falling. Slowly increase the intensity and length of your rides as you get stronger.
• Strength Training Working out against resistance builds muscle mass and improves functional fitness (your ability to do everyday activities like standing from a seated position).

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   Start with bodyweight exercises like wall pushups and seated leg lifts. Gradually incorporate light weights and resistance bands. Consider working with a personal trainer to learn the correct techniques.
• Yoga This practice which focuses on a series of poses improves flexibility, balance, and muscle strength. Research suggests yoga can also provide a boost for your mental health.

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   Begin with modified, gentle movements, using props like blocks and straps for support.

Make exercise a part of your routine, just like brushing your teeth or drinking coffee in the morning. “Put it on your calendar. Make it a commitment,” suggests Jakicic. Do it at the same time every day.

Track your progress with a fitness app or tracker. When it comes to seeing results, focus less on the number on your bathroom scale, and more on how you feel and the other positive changes that are happening, Richardson suggests. Are you sleeping better? Has your blood pressure gone down? Do you feel stronger? Congratulate yourself for these accomplishments, regardless of whether you’re losing weight.

Take breaks when you feel tired. And never exercise to the point of exhaustion. If you feel any shortness of breath, dizziness, or chest pain, stop exercising and talk to your doctor.

Finally, make sure you have the right workout gear. “Wear clothing that allows for freedom of movement and helps regulate body temperature to prevent overheating,” Pelc Graca suggests. “Wear shoes that provide proper support and cushioning to reduce the impact on joints, especially if you have foot or knee problems.”

• Even if you haven’t exercised in years, or ever, you can launch a successful exercise program. Check in with your doctor first to make sure it’s safe to start.
• Begin slowly and gently, being mindful of your abilities. Slowly work up to 30 minutes of aerobic activity a day, five days a week, plus two days of strength training weekly.
• Be patient with yourself, especially when it comes to losing weight, and focus on the other positive changes that are happening. Eventually, you’ll discover that you’re getting stronger, you’re feeling better, and you’re able to be more active than before.