Common Effective and Easy Overweight Exercises

Overweight involves excess fat. It is not just a beauty concern. It is a medical condition that increases the risk of other diseases and health problems such as heart disease, diabetes, high blood pressure and other cancers.

There are many reasons for some people to lose weight. In general, overweight is caused by heredity, psychological and environmental factors, as well as nutrition, physical activity and exercise choices.

The good news is that even a small amount of weight loss can improve or prevent obesity-related health problems. Good nutrition, increased physical activity and behavioral change can help reduce body weight. Additional options for treating obesity are medications and weight loss procedures.

How to start exercising when you’re overweight

Exercising regularly is a great way to lose weight and keep your weight under control. But starting a new workout can be difficult when you are overweight, especially if you have not worked out in a while. Focusing on the benefits of exercise motivates you to start and continue. In fact, always consult your doctor before starting any exercise program.

Benefits of regular exercise

When you have no form, it is difficult to feel good about yourself. What’s even worse is that being overweight puts you at higher risk for health problems including high blood pressure, heart disease and type 2 diabetes. According to the American Heart Association, even a small amount of weight loss can provide many health benefits. In fact, if you are overweight, losing five to 10 pounds can help lower your blood pressure and lower your risk.

Exercise can also improve your cholesterol. Physical exercise raises your HDL cholesterol (or “good” cholesterol), while lowering your LDL cholesterol (or “bad” cholesterol). Together, you can sleep well at night, which will improve your concentration and productivity.

How much exercise do you need?

Doctors recommends that healthy adults receive at least 150 minutes of moderate aerobic exercise per week, as well as strength training and flexion and stretching exercises two days per week. If you are overweight, consider activities that cause less stress on your joints, such as walking, swimming or water exercise.

If the thought of having to do 150 minutes of exercise every week is scary, break your exercise routine into smaller pieces. Your goal is to exercise 30 minutes a day, five days a week. But you do not have to do 30 minutes of exercises at once. You can exercise for 10 minutes at a time, but still feel the benefits. Stop exercising if you experience chest pain, shortness of breath, nausea, neck or jaw pain, or muscle or joint pain.

7 Effective and Easy overweight exercise

1. Walking

It should come as no surprise that walking is one of the best exercises to consider if you are looking to improve your balance and lose weight. While the benefits of walking vary according to gender and weight, walking 1 mile can burn about 100 calories.

Nordic hiking, walking with 2 ski poles in hand, can be a good option to start and if you are ready to start walking often. While you may think you need to run or run to get the benefits of this type of heart, the fact that walking is okay. Even a slow walk can help you get your heart rate up, and this is what is needed for good heart exercise.

2. Push-Ups

Push-ups are one of the top exercises you can use to get shape when you are overweight or obese. Don’t worry, it doesn’t have to be as bad as you think. Although it can be hard to do pushing if you are overweight, you can adjust the exercises to make it easier. There are a number of ways you can do this if pushing-is usually very difficult.

For example, to make pushing easier, you can do the exercise by standing with your hands pushing against the wall instead of the floor. If you want to take one more step, you can try trying to push down but with your knees down against the floor during the whole exercise.

Exercising will work all over your body and will strengthen your foundation. Exercising can also reduce the risk of cardiovascular disease.

3. Riding a standing cycling

In addition to walking, standing cycling is a great exercise that you can use to improve your body and increase your heart rate. Standing bikes can come with rear seats, providing extra support and a more comfortable experience. Riding a standing cycling helps to strengthen your heart and lungs while also improving your body’s ability to use oxygen.

It is also a great way to give your lower body exercise and burn several calories. One study found that a person weighing 185 pounds would burn 311 calories during 30 minutes of moderate exercise, and would burn 466 calories during a vigorous increase. While you will want to do some of the exercises listed here as well, this is a good cardio exercise you should consider adding to your routine.

4. Lifting the legs aside

Lifting the legs is a good exercise for working out of your lower body, and there are several types of leg lifts you can try. Lifting the side leg, or side hip replacement exercise, is one of the best types you can want to shoot.

Lifting the legs aside can be of great benefit to your lower body and will be essential for having a full exercise session. They have been shown to reduce pain and increase muscle function. One 2011 study, for example, showed that the abductor abduction program significantly reduced pain and increased strength in patients with patellofemoral pain syndrome.

To lift these legs you will need to place your side, placing a hand from your raised side to the floor with your other behind your head. Raise your upper leg as you go and then bring it down gently. Then repeat the exercise on the side of the body.

5. Bridges

Doing glute grade exercise can also be a good exercise to try while improving your personal balance as in the beginning. Making bridges will strengthen your base and build up your back muscles and gluteus.

For this exercise, you will need to lower yourself to the floor, lying on your back with your knees bent. Then, you will need to lift your hips from the floor and then slowly back down.

If done regularly, doing glute bridges can have a significant impact over time and will help you strengthen your core and also reduce knee and back pain. Because bridges can be done while lying down, it can be a great way to start with a routine of exercise.

6. Knee Lifted By Ball

For this next exercise, you will need to have a small weight of some kind that you can hold in your hands. Normal ball usually works best for this exercise, but you can use a small dumbbell or something heavy as an alternative.

When lifting the knees, you will begin by holding the ball over your head. Along with the ball down in front of you while you also bring one knee to meet it. Then, return to starting position. Then repeat, using the other knee.

This exercise will do a good job of doing your foundation and can be a good exercise to try if you are overweight. Knee exercise is important for pain relief, strength building, and weight loss and can be especially beneficial for anyone suffering from osteoarthritis.

7. Squats

Doing squats is one of the best ways to improve personal balance. Plots are very important for your leg muscles, but really improve every part of your body if done right. They also work, meaning they will help you get better with daily activities as well. Squats are also one of the best exercises to burn calories. According to this formula, a person who weighs 160 pounds and does squats for 15 minutes will burn around 230 calories.

When you do a basic squat, you will start to stand up. Then, you will lower your body. Then you will rise slowly. Some people do squats with the weight in their hands, and there are many variations you can try. If it is difficult for you to do a full squat, you can adjust it to make it easier for you. To do a modified squat, do a regular squat. However, instead of lowering your body to the ground, lower your seat, before getting up again.


Although there are genetic, behavioral, metabolic and hormonal effects on body weight, obesity occurs when you take in more calories than you burn through regular daily activities and exercise. Your body stores most of these calories as fat.

In the United States, most people’s diets are high in calories – often from fast food and high-calorie beverages. People who are overweight may eat more calories before they are full, feel hungry earlier, or eat more because of stress or anxiety.

Most people who live in the West now have jobs that do not require much physical activity, so they do not have the habit of burning too many calories at work. Even daily activities consume fewer calories, courtesy of convenience such as remote controls, scouts, online shopping and banking.

Risk factors

Obesity usually results from a combination of factors and contributing factors:

1. Family inheritance and influence

The genes you inherit from your parents can affect the amount of fat you store, and the place where the fat is distributed. Genetics can also play a role in how your body converts food into energy, how your body controls your appetite and how your body burns calories during exercise.

Obesity tends to run in the family. That’s not just because of the genes they share. Family members also share similar eating habits and activities.

2. Lifestyle options

Unhealthy diet; A high-calorie diet, which lacks fruits and vegetables, is full of fast food, and is full of high-calorie drinks and for the most part contributes to weight gain.

Water calories; People can drink a lot of calories without feeling full, especially calories from alcohol. Some high-calorie beverages, such as sugary drinks, can contribute to weight gain.

Inactivity; If you have a sedentary lifestyle, you can take in more calories each day than you burn through regular exercise and daily activities. Looking at computer screens, tablets and phones is just a sitting activity. The number of hours spent in front of the screen is strongly associated with weight.

3. Some diseases and medications

For some people, obesity may be followed by medical reasons, such as Prader-Willi syndrome, Cushing syndrome and other conditions. Health problems, such as arthritis, can also lead to decreased activity, which can lead to weight gain.
Some medications can cause weight gain if you do not compensate through nutrition or activity. These drugs include antidepressants, antidepressants, diabetes medications, antidepressants, steroids and beta antidepressants.

4. Social and economic issues

Social and economic factors are associated with obesity. Avoiding obesity is difficult if you do not have safe places to walk or exercise. Similarly, you may not have been trained to cook well, or you may be struggling with poor nutrition. In addition, the people you spend time with can also affect your weight – you are more likely to develop obesity if you have friends or relatives with obesity.

5. Age

Overweight can occur at any age, even in young children. But as you grow older, hormonal changes and an inactive lifestyle increase your risk of obesity. In addition, the level of muscle in your body tends to decrease with age.

In general, low muscle mass causes a decrease in metabolism. These changes also reduce calorie demand and can make it harder to prevent excess weight. If you can’t control your eating habits and become more physically active as you get older, you will probably gain weight.

Other reasons

  • Pregnancy;  Weight gain is common during pregnancy. Some women find this weight difficult to lose after the baby is born. This weight can contribute to the growth of obesity in women.
  • Stop smoking; Quitting smoking is often associated with weight gain. And for some, it can lead to gaining enough weight to be obese. Often, this happens when people consume food in response to smoking cessation.
  • Lack of sleep; Not getting enough sleep or sleeping too much can lead to changes in hormones that increase appetite. You may also crave high-calorie foods and carbohydrates, which can contribute to weight gain.
  • The stress; Many external factors that affect mood and well-being can contribute to obesity. People often look for high-calorie foods when they experience stressful situations.
  • Microbiome; Your intestinal bacteria are affected by what you eat and may contribute to weight gain or difficulty losing weight. Even if you have one or more of these risk factors, it does not mean that you are planned


People with overweight are more likely to develop a number of health problems, including:

  1. Heart disease and strokes; Overweight makes you more likely to have high blood pressure and abnormal cholesterol levels, which are risk factors for heart disease and strokes.
  2. Type 2 diabetes; Overweight can affect how the body uses insulin to control blood sugar levels. This increases the risk of insulin resistance and diabetes.
  3. Cancer; Overweight can increase the risk of cancer of the uterus, cervix, endometrium, ovaries, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidneys and bladder.
  4. Gestural problems; Overweight increases the risk of heartburn, gallstones and liver problems.
  5. Lack of sleep; People with obesity are more likely to have sleep apnea, a potentially serious condition in which frequent breathing stops and starts during sleep.

Also overweight increases the stress placed on weight-bearing joints, as well as promotes inflammation within the body. These factors can lead to complications such as osteoarthritis.