Good Exercises For Obese People

Obesity refers to such a broad category of people that it's difficult to hand down universal advice. Many obese people lead healthy, happy lives and exercise regularly with high levels of athleticism. Some face stamina and mobility challenges and need to start small and build up their exercise program. See your doctor to make sure you don't have any limitations or underlying medical conditions, then choose an activity you enjoy so moving your body becomes both healthful and fun.

Why it Matters

Obesity is a complex topic, and the range of people who fall into that category is very wide. Exercise will benefit each of these people in different ways, but there are some universal truths about physical activity. A regular exercise program can improve your life and your health by increasing your energy, boosting your mood, improving your sleep, increasing your bone density and reducing your risk of chronic diseases like heart disease, arthritis, some cancers and diabetes. If you feel you'd benefit from weight loss, exercise can also help you strengthen your muscles and burn off additional calories.

Aerobic Exercises

Aerobic exercise is any activity that gets your heart rate up and keeps it up for an extended amount of time. Walking may be one of the easiest, safest and most effective forms of physical activity. Claims that walking is both safe and effective hold up according to an in-depth study published by "The American Journal of Clinical Nutrition" in 2008. To start a walking program, simply put on good shoes and head outdoors or to an indoor track.

Swimming is another safe and effective exercise. People with joint or mobility problems may find swimming especially effective because water's natural buoyancy relieves pressure from joints and increases range of motion. Swimming accommodates many body sizes and fitness levels. Exercises can range from simple kicks to intense lap swims.

Group aerobics classes offer another alternative. These programs are often dance-based, making them a fun and adaptable form of exercise for wide range of body types. Instructors can offer high and low-impact versions of each move so participants of all fitness levels can follow along.

Strength Training Exercises

The American College of Sports Medicine recommends all people perform strength training exercises at least two days per week. Increased muscle mass protects your body from injury. It also increases physical strength, which makes day-to-day activities easier. As you increase muscle mass, you'll also increase the amount of calories your body burns as you go about your regular day.

Strength training has many forms. You can use the weight machines at your gym to work out all the major muscle groups. Try leg curls, bicep curls abdominal crunch machines. Free weights and dumbbells give you more freedom to customize movements. Try dumbbell flys, bicep curls or use wrist and ankle weights as you walk. If you don't have a gym membership, you can perform activities that use your own body weight for resistance, like push ups, sit ups, lunges and squats.

Group strength training classes like yoga, Pilates and classes that use fitness balls and stretch bands for toning offer yet another alternative for muscle strengthening. You'll also build muscle as you perform aerobic exercise.

Exercise Safety

To protect your heart from overexertion and to make sure you're getting the most aerobic benefit from your workout, you should aim to perform aerobic exercise within 50 to 85 percent of your target heart rate. You get your target heart rate by subtracting your age from 220. You can wear a heart rate monitor, use your fitness equipment's heart rate monitor or stop to count your pulse to determine your heart rate.

Wear slip-resistant shoes, a supportive bra and snug but breathable workout clothes each time you exercise. Carry water with you and drink it before, after and during your workout. Stop exercising if you injure yourself, fell pain, get dizzy or experience shortness of breath. Make sure you can still talk as you exercise as a simple test that you're not overworking your body.