Have you recently thought of doing exercises to become fit? That is the first step of attaining fitness for your body and a healthy life altogether. While thoughts in themselves are nothing until you take action, some thoughts can make you stop pursuing your fitness desires. Feelings of being too overweight to exercise will make you not participate in any exercise whatsoever.
No, you are not too overweight to exercise. No one can be too overweight, too obese, too fat, name it, to exercise. Exercises are not meant for a certain group of body types based on factors such as weight, height, or Body Mass Index (BMI). Do not exercise to prove some science search as the correlation between exercising and weight loss. Well, such relations have been proved over the years but you are not a sample on this. Exercise because you want to be fit and not necessarily because you feel negative about your body.
It is okay to feel out of place sometimes. It is okay to feel maybe exercises are not for you because of your body weight. Exercising is meant for every body type, yours not exempted.
Doing the wrong exercises when you are overweight can cause problems such as falls and injury. Here are some benefits of exercises and some specific exercises you could do if you are overweight.
3 Benefits of exercises for overweight people
Weight loss and control
Exercises help people take charge of their weight. When one exercise, regardless of whether they are obese or not, they burn excess calories that would be deposited as fat in the body hence helping in weight loss.
The foods you eat every day contain calories while the activities you take use the calories obtained from the very food. Excess calories are not useful in the body and account for high rates of weight gain. Thus, exercise helps maintain and increase lean body mass that increases the number of calories burned every day.
If you want to control your weight or maintain your weight loss without sudden weight gains in between, start exercising consistently. Consistency is key to achieving your fitness goals.
Reduces the risk of diseases
Exercising consistently helps strengthen your heart. This includes effective blood circulation to and from the heart. An increased blood flow into and out of the heart keeps the amount of oxygen at its required levels in the body. In turn, your risk of heart diseases such as heart attack, high cholesterol, and coronary artery disease is significantly reduced.
Exercises also reduce the risk of blood pressure, specifically high blood pressure. Since exercising makes your heart stronger, it means that significantly more blood is pumped through the vessels with less effort hence reducing the pressure on arteries and resulting in lowered blood pressure.
Consistent exercises help your body maintain blood sugar and insulin levels. For insulin to work optimally, the blood sugar levels must be lowered, and exercises help your body achieve that. A good balance of blood sugar and insulin levels reduces the risk of type 2 diabetes and metabolic syndrome, both proved as chronic in the recent past. You may have blood sugar and insulin imbalance related diseases already, do not worry since your decision to regularly exercise will help you effectively manage the diseases for a better fulfilling life.
Reduce your risk of falls
Obese people suffer high risks of falls and injuries. Some older people are also at risk of injuries caused by falls. Exercising regularly helps in the prevention of falls and injury because your body will become fit.
Your muscles are not only made stronger but also more flexible which means that you become very strong as you do your day to day activities.
Exercising in obese people helps to actively learn how to balance. Falls are often caused by a lack of balance, but when one has been exercising regularly, their body balance is improved, thus they are less at risk of tripping.
3 Exercises for overweight people Walking
However normal, random, or simple it may sound, walking is an exercise that has proven fulfilling fitness results for people. It is less vigorous because you take the control of your pace. Walking can be done everywhere, could be your neighbourhood, in the parking space at your job, in the streets of the town, name it. Walking therefore has no specific place and it offers obese people the freedom to choose where to take their walks as they focus on their fitness goals.
Walking also needs no special equipment thus it is free, incurs no costs, or you may add that it is affordable compared to other exercises. Walking helps obese people improve strength and mobility in their lower bodies hence improving their balance.
However, if you have a history of knee, joint, or back pains, walking may not be suitable for you. Make sure you consult with your healthcare provider before opting to take those morning nature walks on a lazy weekend.
Jogging in itself is a good exercise but it may be unsuitable for all overweight people. Aqua jogging essentially means jogging while in water with the help of a buoyancy belt. It is useful for obese people who are starting to exercise and experience joint pains. Other suitable people for aqua jogging are those who find lap swimming intense but would prefer doing water exercises.
Aqua jogging is as beneficial as normal jogging on plain ground. It helps you strengthen your muscles while minimizing the wear and tear that you would otherwise experience jogging on the ground. It helps in significant weight loss because it helps burn 30-40% more calories than jogging on dry ground because of the high density of water compared to air.
There are exercises and there are strength exercises. You could be wondering what is so special about strength exercises to obese people.
Strength exercises are also called resistance exercises. They are exercises structured to improve the strength of specific or groups of muscles. Strength exercises are done such that muscles are overloaded to fatigue thus enhancing their endurance, growth, and strength. For obese people, strength exercises help at correcting any posture and balance problems they may have due to having extra weight.
Weight lifting is a common type of strength exercises. You can start doing this at home or join a gym. Gyms are wonderful places to get the social support one needs in attaining their fitness goals. Going to the weight room after work and lifting weights with your friends is fun and fulfilling. Weight lifting, as a strength exercise, helps your muscles become balanced due to the continuous motion, grow and become stronger.
The first step to attaining your fitness goals is to feel good about yourself. Acknowledge that you are overweight, acknowledge that you need to keep fit regardless, and do not consider yourself out of place no matter what. Once you appreciate that you are overweight and are not different from those people you think have the perfect bodies, the second step is to pursue your fitness goals. Exercises, coupled with a healthy diet, are perfectly suited to help you attain your fitness goals. You are not an exception to becoming fit just because you feel you are overweight.
Exercises can help you in losing weight and maintain weight loss thereof. They can help you lower your risk of cardiovascular diseases. Exercises reduce the risk of falls and injury by offering strength and balance to your body. Some exercises you should consider when you are obese include waking, aqua jogging, and strength exercises such as weight lifting.
Remember you cannot be too overweight to exercise. Exercises are meant for all people regardless of their body types, weights, or how they perceive themselves. Sign up for that gym subscription. Start walking your dog in the evenings after work. Try that aqua jogging your friends and family have been talking about. Get moving. Start exercising.