Workouts tailored for overweight individuals: Ideal fitness regimens for novices
In the pursuit of better health, exercise plays a crucial role for everyone, regardless of size or weight. For people with obesity, a well-balanced exercise plan can offer significant physical and mental health benefits, including improved cardiovascular fitness, increased muscular strength, and reduced symptoms of depression and anxiety [1].
Exercise Types by Fitness Level and Health
Beginners or those with low fitness levels should start with low- to moderate-intensity aerobic exercise such as walking, swimming, or aqua jogging. These are generally safe even with chronic health conditions like heart failure, diabetes, or arthritis [2][5]. Starting with 15–30 minutes per session, 3–5 times a week, and gradually increasing duration and frequency is advised [2][1].
Aerobic exercise (walking, cycling, stair stepping, swimming) improves cardiovascular fitness and can be done at different intensities based on tolerance. The goal is up to 250 minutes per week of moderate intensity activity for weight loss benefits [1][3][5].
Resistance (strength) training is recommended at least 2 days per week to preserve lean muscle mass, improve muscular fitness, and positively affect body composition. It complements aerobic work and is especially important during weight loss to reduce muscle loss [5][3].
Core exercises tailored for people with larger bodies focus on safety and comfort to improve strength and stability. Beginner-friendly core exercises include bird dog, dead bug, glute bridges, with modifications as needed to accommodate comfort and mobility [4].
More advanced exercisers can include anaerobic activities such as HIIT 2–3 times per week, but these should be balanced with rest to prevent injury and overtraining [2].
Lower-impact exercise options may be beneficial for people with joint pain or similar conditions. Water aerobics, walking on soft surfaces, or gentle yoga can help reduce strain on the body [6].
Key considerations for customization
Exercise plans should be individualized, considering medical history, mobility limitations, mental health, and personal preferences. Professional guidance from physiotherapists or exercise physiologists can help ensure safety and adherence [5].
It’s important to reduce prolonged sedentary time (e.g., breaking up sitting periods) alongside structured exercise [5]. Focus on enjoyment to promote long-term adherence; the best exercise is one that fits the person's lifestyle and preferences [2][5].
Summary Table
| Fitness Level/Health Status | Recommended Exercises | Frequency & Duration | Notes | |-------------------------------------|--------------------------------------------|----------------------------------------------|---------------------------------------------------------| | Beginner or low fitness | Low/moderate aerobic (walking, swimming), core exercises (bird dog, glute bridges) | 3–5 days/week, 15–30 min | Gradual increase; focus on safety and comfort | | Intermediate to experienced | Moderate to vigorous aerobic + resistance training | 150–250 min/week moderate aerobic; 2+ days/week resistance | Include anaerobic (HIIT) 2–3 days/week if appropriate | | With chronic health conditions | Low/moderate-intensity aerobic, tailored resistance, professional guidance | Individualized | Ensure exercise is approved by healthcare professional |
In conclusion, the recommended exercise for people with obesity should be a combination of moderate-intensity aerobic activities, resistance training, and core strengthening, adjusted for personal health, fitness level, and preferences, starting gradually and prioritizing safety and sustainability [1][2][3][4][5].
For those new to fitness, it's advisable to consult a doctor beforehand to check their routine is safe for them [7]. Exercising with a group can help with motivation, teach a person how to do certain movements safely, and give a person access to the expertise of a fitness instructor [8].
Free online resources, such as dance workout videos and yoga/tai chi videos, are available for people to try different types of exercise [9]. Elliptical training, water aerobics, and gentle yoga can also be beneficial for people with joint pain [6].
Remember, the most effective exercise plan for a person with obesity is one that is safe, sustainable, and aligns with their personal goals. Enjoyment is key to promoting long-term adherence.
[1] Healthline. (2021). The Benefits of Exercise for People with Obesity. [online] Available at: https://www.healthline.com/health/obesity/exercise-benefits
[2] Obesity Action Coalition. (2021). Exercise and Weight Loss. [online] Available at: https://www.obesityaction.org/resources/obesity-treatment-guidelines/exercise-and-weight-loss/
[3] American College of Sports Medicine. (2019). ACSM's Guidelines for Exercise Testing and Prescription. [online] Available at: https://www.acsm.org/docs/current-comments/2018-ACSM-guidelines-on-exercise-testing-and-prescription.pdf
[4] Mayo Clinic. (2021). Core exercises for a strong, healthy back. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20046320
[5] National Health Service. (2021). Exercise: Staying active. [online] Available at: https://www.nhs.uk/live-well/exercise/
[6] Cleveland Clinic. (2021). Low-Impact Exercises. [online] Available at: https://my.clevelandclinic.org/health/articles/15896-low-impact-exercises
[7] Mayo Clinic. (2021). Exercise: Getting started. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
[8] American Heart Association. (2021). Group Exercise. [online] Available at: https://www.heart.org/en/healthy-living/fitness/group-exercise
[9] FitnessBlender. (2021). Free Workout Videos. [online] Available at: https://www.fitnessblender.com/videos/free-workout-videos
- Individuals with obesity can benefit from a well-balanced exercise plan that includes moderate-intensity aerobic activities, resistance training, and core strengthening, tailored to their personal health, fitness level, and preferences [1][2][3][4][5].
- For beginners or those with low fitness levels, low- to moderate-intensity aerobic exercises such as walking, swimming, or aqua jogging are advisable, starts with 15–30 minutes per session, 3–5 times a week, and gradually increases duration and frequency [2][1].
- Core exercises for people with larger bodies should focus on safety and comfort to improve strength and stability, and beginner-friendly core exercises include bird dog, dead bug, and glute bridges [4].
- Moderate to vigorous aerobic exercises and resistance training are recommended for intermediate to experienced exercisers, with 150–250 minutes of moderate aerobic activities per week and 2+ days per week of resistance training [2].
- More advanced exercisers can include anaerobic activities such as HIIT 2–3 times per week, but these should be balanced with rest to prevent injury and overtraining [2].
- Lower-impact exercise options like water aerobics, walking on soft surfaces, or gentle yoga can be beneficial for people with joint pain or similar conditions [6].
- Exercise plans should be individualized considering medical history, mobility limitations, mental health, and personal preferences, with professional guidance from physiotherapists or exercise physiologists [5].
- It's important to reduce prolonged sedentary time alongside structured exercise and focus on enjoyment to promote long-term adherence [5].
- Consulting a doctor before starting a new fitness routine is advisable for those new to exercise to ensure the routine is safe for them [7].
