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The Best Weight Loss Exercises for Improved Health

Medically reviewed by Mike Kenneth Go Doratan, MD · General Surgery · The Medical City Ortigas

Written by Ruby Anne Hornillos · Updated Jul 05, 2021

    The Best Weight Loss Exercises for Improved Health

    In today’s sedentary world, it is easy to pack on weight. Incredibly easy, in fact. Losing it, however, is far more difficult. Making the commitment to losing weight and getting healthy is quite a difficult thing. But with consistency and determination, you can be on the road to fitness in no time. Here is a list of some of the best exercises for weight loss and improved health to help you along.

    Best Exercises for Weight Loss and Improved Health

    Counting Your Steps

    Not surprisingly, those who are completely sedentary will find themselves beginning to lose weight immediately by simply going for regular walks. 

    Walking can be done by practically everyone. There is no fee or expense involved, and no equipment is necessary. Therefore, you do not need any money at all to get started.

    Beginners and totally sedentary people can hop right in and go for regular walks as well—no experience necessary.

    Walking is one of the best exercises for weight loss and improved health and it’s a very low-impact activity, which means you will not put any stress on your joints either. The best part is you can go at your own pace! Start slow, stay slow and relaxed, or go for a brisk walk—either way, the choice is yours.

    It is easy to add walking to your daily routine. Simply park the car further from where you need to go, for example. Or, take your pet out for a walk more.

    Adding extra steps to your daily routine makes a world of difference!

    Once you get used to reaching your step count, you can “increase the difficulty level” by running up stairs and getting your heart rate up.

    What You Should Know about Low Impact Exercises

    Weight or Resistance Training

    There are so many misconceptions around the world about weight training, but it will help you build muscle and burn more calories. It’s one of those highly recommended exercises for weight loss and improved health!

    Some people think that it is too difficult for them. Others may feel as though it will make them move slower because they get bulkier. Women may think that weight training will make them look masculine. These are all myths, of course.

    Weight training, when done properly and combined with a healthy diet and proper recovery time, can give you a leaner and more toned body overall.

    The results that you get from weight training can vary, depending on your goals and your type of training and diet.

    Of course, as you begin with weight training, it is important that you always ensure good form to avoid strain, sprain, or other injuries. 

    HIIT or High-Intensity Interval Training

    One of the best exercises for weight loss and improved health is HIIT. 

    HIIT, which is also known as high-intensity interval training or simply interval training, remains one of the best and fastest ways to burn fat.

    HIIT is an extremely popular choice amongst busy folks, as a session can go by as quickly as 10 minutes or as much as 30 minutes.

    However, if you would like to go for longer, you can—provided you make sure you are not overexerting yourself (as this can lead to severe injury or worse).

    It is quite easy to get started with HIIT. All you have to do is vary the intensity of your normal exercise activity.

    • For example, if you are walking/running on a treadmill, start by walking for a minute.
    • Then, run at high speed for 2 minutes.
    • Walk slowly for 30 seconds to recover.
    • Go back to running for two minutes.

    Basically, you vary the intensity of your workout, going high intensity for alternating intervals.

    When doing HIIT, remember not to push yourself too hard, too soon.  Pace yourself and prioritize good form over speed. Otherwise, you run the risk of injuring yourself or even putting your cardiovascular or respiratory systems at risk. HIIT should be something you ease into.

    Start with shorter high-intensity intervals at the beginning and work your way up to longer intervals.


    One of the absolute best exercises for weight loss and improved health is swimming. Unfortunately, not everybody has access to a pool, but that does not change the fact that swimming can be really good for your body.

    Swimming allows you to train your whole body with hardly any impact. It can be relaxing and can also burn tons of calories, depending on how you spend your time in the pool.

    7 Exercises for a Stronger Core

    Because swimming is a low-impact exercise, it is a great choice for those who suffer from chronic joint pain. It is also a great way to get exercise despite injury. Plus, it can also help with flexibility and can improve your breathing during your workouts!

    Losing weight and keeping it off can be a hard feat to accomplish. However, the hardest part is getting started.

    Once you get the ball rolling (and your body moving), make sure to stay on top of it and keep up the momentum as best you can! This way, you can melt off the pounds and get healthier at the same time. Just go at your own pace and make sure you always listen to your body in order to avoid injury!

    Learn more  about Health Fitness here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Mike Kenneth Go Doratan, MD

    General Surgery · The Medical City Ortigas

    Written by Ruby Anne Hornillos · Updated Jul 05, 2021

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