According to The President's Council on Physical Fitness and Sports, as of 2010, as many as 34 million American adults are currently considered obese. Regular exercise reduces body fat in both obese and normal-weight individuals, and most health organizations recommend at least 30 minutes of moderately intense physical activity on most days of the week to manage your weight. If you want to start exercising, but outdoor activities like walking, biking or swimming don't appeal to you, look to indoor activities to get your exercise allotment.
Court Sports
Play basketball, volleyball or badminton indoors for moderate- to high-intensity cardiovascular exercise. Whether you want to practice by yourself or you're more interested in joining a league, most community centers, fitness centers and schools have opportunities for gym use. According to MayoClinic.com, if a 160-pound individual plays basketball for an hour, he will burn roughly 584 calories. The same person would burn 292 calories playing an hour of volleyball, and Discovery Health cites a calorie burn of 326 for an hour of casual badminton.
Racquetball
For a high-intensity competitive sport, try racquetball. According to MayoClinic.com, a 160-pound individual playing an hour of casual racquetball could burn as many as 511 calories. Many racquetball courts double as squash and handball courts, so try out a couple of options with a friend or take lessons to determine which version meets your needs.
Indoor Walking
If you want an easy and accessible exercise to perform indoors, try walking. It doesn't matter whether you own your own treadmill, you're a member of a gym or you plan to mall walk, brisk walking increases your heart rate and burns calories. According to MayoClinic.com, an hour of brisk walking at 3.5 miles per hour will burn roughly 277 calories in a 160-pound individual. You can increase the calorie burn by walking up stairs, walking on an incline or increasing your speed.
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