Exercises For Overweight People: A Beginner’s Guide For Staying Active

Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight.

You’ve probably encountered thousands of fitness influencers on social media taking over high-intensity workouts and elite fitness regimens that sometimes seem impossible to follow and much more challenging to match.

But the truth is that fitness is for everyone, regardless of your size. 

Starting small is a good bet for life-changing results over time – it’s about getting started. 

Whether you want to:

• Lose weight
• Boost your energy levels
• Improve your mental health

Incorporating a few movements into your daily life can work wonders.

Exercise is not supposed to be about punishing your body for how it looks. 

It’s about celebrating what you can do and keeping yourself healthy! 

For overweight people, finding exercises that match their comfort level is where the buck stops. Remember—it’s about progress, not perfection. 

This guide unpacks the best exercises for overweight people, including:

• What to avoid
• How to protect your joints
• How to maximize benefits from your workouts

Whether you’re looking for a 15 minute workout for obese beginners or tips on how to exercise with bad knees to lose weight, this guide has you covered.

The Benefits of Exercising 

According to the NHS (1), even a modest amount of physical activity can reduce the risk of chronic conditions like high blood sugar and heart disease while improving mood and sleep quality. 

Combining exercise with a nutrient-dense diet can amplify these benefits and help you achieve a healthier lifestyle.

But let’s be honest, one size does not fit all. 

It’s not about not starting for many. 

For some, the thought of jogging or joining a gym feels impossible for more than one reason: mental discomfort or a physical inability to perform the task. 

This low motivation is okay, but overweight beginners may need tailored or curated workouts to climb out of their rut.

Exercises like these are easier, more manageable, and more effective:

• Walking
• Swimming
• Chair workouts

Research from the American Journal of Public Health (2) shows that small, consistent steps lead to long-term weight loss and better physical fitness.

The key is to listen to your body and choose activities that feel good for you. 

If you struggle with bad knees, you’ll want easy options like swimming or cycling to avoid strain while still burning calories. If you’re looking to exercise at home, there are countless workouts for obese beginners that require little to no equipment. 

What Are Some Exercises For Overweight People?

We know that exercise is integral to improving physical and mental health, especially for overweight people. 

Studies have shown that even a little physical activity can lower the risk of chronic conditions that come with being overweight, such as:

• Diabetes
• Heart disease
• High blood pressure (3). 

However, choosing exercises that are easy, manageable, and gentle on the joints plays a key part in helping burn calories and building strength. 

If you’re looking to get started, these exercises and steps below can help:

1. Walking: Walking is one of the most straightforward and accessible exercises. It requires no equipment, and you can adjust the duration to fit your pace and schedule. 

A study by Harvard Health (4) found that brisk walking for just 30 minutes a day can improve cardiovascular health and aid in weight loss.

2. Swimming: Swimming is an excellent full-body workout that is gentle on joints. According to the Arthritis Foundation (5), water buoyancy reduces the strain on knees and hips, making it ideal for individuals with joint pain or arthritis. 

Aqua aerobics can also provide a fun, easy alternative to traditional workouts.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

3. Chair exercises: If standing for long periods feels too much, chair exercises are a fantastic alternative. 

Seated leg lifts, arm circles, and marches strengthen muscles without putting too much pressure on joints. These exercises are beneficial for people with limited mobility.

4. Stationary cycling: Cycling is another low-impact exercise that improves cardiovascular health while being gentle on your knees. 

Start with a stationary bike to build your stamina and confidence before trying outdoor cycling.

5. Yoga for beginners: Yoga improves flexibility, strength, and mindfulness. Modified poses like cat-cow stretches and seated forward bends are easy exercises for overweight people at home. 

Research from Harvard Health (6) highlights yoga’s ability to lower stress levels and support weight loss when paired with other activities.

Read more: How to Lose 100 Pounds in 6 Months: Is This a Realistic Goal?

How Can An Overweight Person Lose Weight Fast?

For overweight individuals looking to lose weight quickly, it’s important to consider combining diet with regular exercise for effective results. According to the National Institute of Diabetes and Digestive and Kidney Diseases (7), losing just 5–10% of body weight can significantly reduce health risks associated with obesity. 

Hence, focus on consistent, sustainable practices that will give results without compromising health.

• Caloric deficit: Track your daily calorie intake to consume fewer calories than you burn. High-protein, nutrient-dense foods keep you full longer.
• Interval training: High-intensity interval training (HIIT) can accelerate calorie burn in shorter periods. Low-impact variations, such as cycling or water aerobics, are perfect for beginners.
• Hydration: Staying hydrated improves metabolism and reduces cravings. Drink water throughout your workouts to stay energized.
• Focus on sustainable goals: Losing 1-2 pounds per week is considered safe and effective for long-term success while reaping the benefits of losing weight.

How Should An Overweight Person Start Exercising?

Starting a fitness routine is as much about resolving your mindset as it is about movement and exercise. 

Research published in the American Journal of Public Health (2) highlights that achievable, incremental goals increase the likelihood of following an exercise program. 

If you or someone you know is overweight, starting with easy exercises or activities and gradually increasing intensity will help build confidence while avoiding injuries.

1. Setting realistic goals: Begin with small, achievable goals for yourself. 

For instance, you can commit to walking for 10 minutes daily or doing a 15 minute workout and then, over time, build confidence to prevent burnout.

2. Find something you enjoy: Exercise does not have to feel like a chore! Whether dancing, swimming, or gardening, choosing activities you want makes it easier to stick with your routine. Go for it, and do what you love.

3. Prioritizing warm-ups and cool-downs: Stretching before and after exercise is essential as it reduces the risk of injury and improves flexibility. 

Focus on gentle movements like arm circles or toe touches and take it from there.

4. Modify as you like: Don’t hesitate to modify exercises to suit your needs anytime—you are the decision maker and the benefactor. For instance, use a resistance band for support during squats or swap traditional push-ups for knee push-ups.

5. Track your progress: Keep a journal or use fitness apps to monitor your progress. 

Celebrating small milestones, like walking an extra block or increasing your reps, will keep your motivation high.

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What Is The Best Exercise For Overweight People?

There’s no “one-size-fits-all” answer to this question because the best exercise depends on your weight, goals, preferences, and limitations. 

But having said that, some of the most effective options include:

• Water-based activities: Swimming or aerobics are fantastic for individuals with joint pain or mobility challenges. 

These exercises provide a full-body workout while reducing strain on the spine, knees, and hips.

• Strength training: Building muscle will increase strength and boost your metabolism, helping you burn more calories even while resting. 

Start with light weights or resistance bands and focus on proper form.

• Walking with intervals: Adding short bursts of faster walking to your routine increases calorie burn and makes the exercise more effective. 

This method, known as interval training, is a great way to challenge yourself.

• Dancing: Dancing combines cardio and strength-building movements for a fun workout. 

Uncover the surprising benefits of Zumba in our past article.

Read more: Endomorph Body Type Weight Loss: 6 Facts And What Works

What Exercises Should Overweight People Avoid?

It has to be said! 

Not all exercises suit everyone, especially those who experience joint pain or limitations walking. 

Hence, some should avoid high-impact or high-intensity workouts that strain:

• The knees
• The back
• The hips

A study in the Journal of Rheumatology (8) advises overweight individuals to prioritize joint-friendly exercises and gradually increase in intensity. 

Here are exercises beginners should temporarily avoid based on weight and comfort level.

High-impact cardio

These activities place high levels of impact on joints, leading to increased wear and tear in obese or overweight people:

• Running
• Jumping jacks

Avoiding high-impact cardio moves does not mean you can never do these activities, but it may be best to limit them until you get your weight within a normal range.

Try lower-impact alternatives like walking or cycling as your primary form of cardio, with lower volumes of high-impact activities if desired.

Heavy weightlifting

 Avoiding heavy weightlifting as you begin your fitness journey is not a recommendation exclusive to obese or overweight people. 

Everyone should prioritize perfecting fundamental movement patterns before lifting weights. Gradual progression to high-intensity strength training is a process.

 However, assuming you have no medical conditions that contraindicate it, obese and overweight people can participate in strength training (even heavy strength training) just as anyone else would. 

Consult your doctor before starting a program to ensure you don’t have any contraindications or precautions.

Deep squats

Squats are great for building lower-body strength, but deep squats can put extra pressure on the knees and may cause pain. Start with shallow squats or use a chair for support.

Frequently Asked Questions

• Should I work out if I’m overweight?

People who are obese or overweight should consult with their doctor before starting any new exercise program to ensure underlying health conditions do not contraindicate certain forms of exercise. Generally, obese and overweight people can participate in exercise programs, even if they initially require some modifications. Your starting point will depend on the recommendations of your doctor, as well as your goals, preferences, and experience.

• Should I do squats if I’m overweight?

If your doctor approves, squats are an excellent foundational movement pattern to include in your program! Modify as necessary by decreasing depth, using upper extremity support, and/or performing them in a pool.

• What exercise burns the most fat?

There is not one single exercise that is unanimously the best for burning fat. 

Generally, exercises that result in the highest caloric expenditure will most aid in fat loss. These exercises typically require muscle activation and endurance throughout the body. 

Olympic lifts, deadlifts, squats, burpees, and other compound movements result in high caloric expenditure. 

High-intensity interval training (HIIT), running, swimming, and cycling are all associated with high caloric expenditure.

Remember that diet is the most critical factor in weight loss and weight control. 

Exercise is crucial for health and can aid in weight loss in numerous ways. However, if weight loss is your primary goal, you must ensure a well-structured diet.

• How to burn 1,000 calories a day?

Almost everyone burns more than 1,000 calories per day just by existing. 

Your natural calorie burn is your basal metabolic rate, which refers to the calories your body expends to maintain essential physiological functions at rest.

People with more body fat generally have a higher basal metabolic rate, and even a small woman (5’2”, 120 lbs) of any age burns more than 1,000 daily calories by existing. 

Your basal metabolic rate depends on several anatomical, physiological, and genetic factors.

Burning 1,000 additional calories per day above your basal metabolic rate, on the other hand, may be challenging for the average person, as it involves a lot of activity throughout the day, like running 10 miles. 

This amount of additional calorie burn is unrealistic for most people, especially those who are overweight or obese, leading to injury or burnout.

The Bottom Line

Exercise is a game-changer for your body and mind, especially if you’re carrying extra pounds. 

Starting small with simple activities, setting achievable goals, and staying at it will help you build a routine that sticks and works for your body. 

Picking workouts that feel right for your fitness level and avoiding anything too intense will keep things safe while accelerating your progress. 

Combine regular movement with a balanced diet, and remember to celebrate the little wins. These small steps can lead to significant, long-lasting improvements in your mood and daily quality of life.