Tummy fat poses serious health risks, including heart disease, diabetes, stroke, metabolic disease and high blood pressure. According to the Mayo Clinic, men are more likely to gain weight around their waist than women. Low-impact exercises are generally safer for your joints and muscles and suitable for beginners and people with health conditions. Regular low-impact exercise combined with a healthy diet can get you on the right path to lose your chest and tummy fat for good.
Step 1
Do 30 to 60 minutes of moderate-intensity exercise. Walking is a low-impact exercise that raises your heart rate and makes you burn fat without serious impact on your body. Walking can burn a few hundred calories in 30 to 60 minutes. However, you can easily increase this by walking uphill, using dumbbells or ankle weights, increasing your pace and increasing the duration of your walking exercise. Go for a cross-country hike for a few hours on a sunny day and boost your calorie burn.
Step 2
Go for a swim to burn fat and work the muscles in your chest and abdomen. Swimming is a low-impact exercise that involves most of the muscle groups in your body. Water offers a supporting medium, so swimming is a safe exercise for your joints and muscles. However, swimming can still be an effective fat-burning cardio exercise that can burn anywhere form 200 to 400 calories in just 30 minutes.
Step 3
Use a stationary bike at home or at the gym for some low-impact, fat-burning exercise. However, a risk of injury exists if you do not adjust the seat and handlebar heights to fit your body. Another great piece of cardio equipment for low-impact exercise is a rowing machine. Rowing is a whole-body cardio exercise that also works the muscles in your upper body, back and abdomen. When done at low or moderate intensity, rowing is a low-impact exercise that is easy on your joints and muscles. Rowing can burn anywhere from 100 to 400 calories in 30 minutes, depending on the intensity.
Step 4
Do yoga, Pilates and/or stretching exercises to strengthen the muscles in your chest and tummy. These are low-impact exercises that will help you tone your belly and improve your posture. Increased muscle mass also boosts your metabolism, which makes you burn more fat, even at rest.
Step 5
Do at least 150 minutes of moderate-intensity, low-impact cardio exercise every week. According to the Centers for Disease Control and Prevention, or CDC, adults should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise every week.
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