It’s hard to start a new workout routine when you’re overweight, especially if you haven’t been active for a while. But engaging in regular exercise can help you lose weight and keep it off. Physical activity is also a great way to boost your self-esteem. If you need help getting started, talk to your doctor about activities that are right for you, and stay focused on the many ways in which exercise is good for your health.
Health benefits of regular exercise
Many people who are overweight feel good about themselves and are filled with self-confidence. But being overweight puts you at greater risk of developing health problems, including heart disease, high blood pressure, and type 2 diabetes. The good news is that losing weight can lower your risk of heart disease and other chronic conditions.
According to the American Heart Association, even a little weight loss can produce many health gains. In fact, if you’re overweight, losing just five to 10 pounds may help lower your blood pressure and reduce the strain on your heart.
Exercise can also improve your cholesterol. Physical activity raises your HDL cholesterol (or “good” cholesterol), while lowering your LDL cholesterol (or “bad” cholesterol). Plus, you’re more likely to get a good night’s sleep, which can improve your concentration and productivity.
Did you know that getting the right amount of sleep can also help you avoid gaining weight? Health experts will tell you that how much you sleep can affect how much you weigh.
Best of all, regular exercise just makes you feel better.
Make exercise a regular part of your daily routine
Starting an exercise program doesn’t mean you have to buy expensive equipment or begin training for a 10K. In fact, there are lots of ways to exercise without going to the gym. First, check with your doctor to make sure you’re healthy enough to begin an exercise program.
When you’re ready to get moving, the easiest way to exercise is to find ways to fit physical activity into your day:
- Skip the elevator and take the stairs.
- Park far away from the entrance at the grocery store.
- Sit on an exercise ball at work to strengthen your core and back muscles.
- Take a stroll after work and discover why walking is a great way to exercise.
- Use hand weights or resistance bands while you watch TV.
- Turn on some music and dance.
Looking for more ideas? Get tips on exercising at home and discover some easy exercises for couch potatoes.
Increase your activity to lose weight
If your doctor recommends that you lose weight, it’s time to get moving. It won’t be long before you find that the benefits of regular exercise are well worth the effort. To get started exercising, follow a few simple tips:
- Start slowly. If you haven’t been active for a while, ease into your new exercise program and give your body time to adjust to the activity.
- Do something you enjoy. Take in the scenery as you walk or bike through a neighborhood park. Listen to podcasts while you use an elliptical machine.
- Exercise with a buddy. Connecting with others can keep you motivated to exercise more.
- Stay hydrated. Drink plenty of water before, during, and after you exercise.
- Change your workout routine from time to time. A variety of physical activities helps you stay motivated and prevents boredom.
- Wear a fitness tracker. Health apps and fitness trackers can help you set goals. Keeping track of your progress motivates you to stay active.
How much exercise do you need?
Fitness experts agree that most healthy adults should get at least 150 minutes of moderate aerobic exercise a week or at least 75 minutes of vigorous aerobic activity each week. Moderate aerobic exercise includes things like brisk walking, biking, swimming, yard work, and housework. But you can also get active while seated in a chair.
In addition, engage in strength training activities at least two days a week, and incorporate flexibility and stretching exercises into your routine. If you’re overweight, focus on activities that put minimal stress on your joints, like walking, swimming, or water exercises.
Everyone is different, so the first step is to ask your doctor how much exercise you need to stay healthy.
10-minute workouts can help improve your health
If the idea of 150 minutes of exercise every week sounds daunting, break your workout routine into smaller chunks. Your goal should be to get 30 minutes of exercise a day, five days a week. But you don’t have to get all 30 minutes of exercise at the same time. You can work out for 10 minutes at a time and still realize the benefits.
When you’re engaged in physical activity, stop if you ever experience chest pain, shortness of breath, nausea, pain in the neck or jaw, or muscle or joint pain.
Stay motivated by celebrating your weight-loss success
Making fitness a regular part of your life is easier when you have an incentive to keep moving. Find ways to celebrate your weight-loss milestones. Buy new workout gear after you achieve a goal. Or, indulge in a massage after you lose five pounds. Just make sure your rewards don’t contradict your goals.