For those who are overweight, experts do not recommend workouts that may put a strain on the joints such as running. A better option would be swimming since it reduces weight-bearing. Additionally, swimming is a full-body workout that can strengthen bones and muscles.
An activity that requires little to no learning curve, modern dancing for an hour is rated at 4.8 MET. One great thing about dancing is it is highly flexible. You can do it with your friends and family or in the privacy of your home.
The least you will need for it is music or instructional videos. You can even choose how you will move depending on your ability and style preference.
Learning or playing sports is a great opportunity to work out. Although people who are overweight and unfit may find some barriers, there are simple sports activities that are bound to kick-start their journey to fitness.
- Bicycling for leisure, or cycling to work
- Table tennis
- Ping pong
Despite these recommendations, please do not forget that exercises for overweight and unfit individuals need careful monitoring. By-the-book, you can label an exercise as “light” or “moderate,” but it definitely still depends on how you feel about it. For this reason, it is highly important to check with your doctor about the best course of action.
Maintaining the level of activity is crucial to achieve and maintain weight loss. However, do not forget that you can break your routine into chunks. If your goal is 60 minutes daily, you can divide it into six 10-minute sessions.
Finally, while working out, stop immediately if you experience:
These symptoms may suggest that you are going way beyond what your body can accommodate.