{"id":68979,"date":"2025-01-06T14:13:08","date_gmt":"2025-01-06T14:13:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68979"},"modified":"2025-01-06T14:13:08","modified_gmt":"2025-01-06T14:13:08","slug":"exercises-for-overweight-people","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/","title":{"rendered":"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#The_Benefits_of_Exercising\" >The Benefits of Exercising\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#What_Are_Some_Exercises_For_Overweight_People\" >What Are Some Exercises For Overweight People?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#How_Can_An_Overweight_Person_Lose_Weight_Fast\" >How Can An Overweight Person Lose Weight Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#How_Should_An_Overweight_Person_Start_Exercising\" >How Should An Overweight Person Start Exercising?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#What_Is_The_Best_Exercise_For_Overweight_People\" >What Is The Best Exercise For Overweight People?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#What_Exercises_Should_Overweight_People_Avoid\" >What Exercises Should Overweight People Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#Should_I_work_out_if_Im_overweight\" >Should I work out if I&#8217;m overweight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#Should_I_do_squats_if_Im_overweight\" >Should I do squats if I&#8217;m overweight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#What_exercise_burns_the_most_fat\" >What exercise burns the most fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#How_to_burn_1000_calories_a_day\" >How to burn 1,000 calories a day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve 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.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/micro-workouts.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the truth is that fitness is for everyone, regardless of your size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting small is a good bet for life-changing results over time &#8211; it\u2019s about getting started.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you want to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost your energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your mental health<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incorporating a few movements into your daily life can work wonders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise is not supposed to be about punishing your body for how it looks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s about celebrating what you can do and keeping yourself healthy!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For overweight people, finding exercises that match their comfort level is where the buck stops. Remember\u2014it\u2019s about progress, not perfection.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide unpacks the best exercises for overweight people, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What to avoid<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to protect your joints<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to maximize benefits from your workouts<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re 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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_of_Exercising\"><\/span><strong>The Benefits of Exercising\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the NHS (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/exercise-health-benefits\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining exercise with a nutrient-dense diet can amplify these benefits and help you achieve a healthier lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But let\u2019s be honest, one size does not fit all.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66245\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1024x576.png\" alt=\"Exercises For Overweight People\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not about not starting for many.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This low motivation is okay, but overweight beginners may need tailored or curated workouts to climb out of their rut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises like these are easier, more manageable, and more effective:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/chair-core-workout\/\"><span style=\"font-weight: 400;\">Chair workouts<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research from the <\/span><i><span style=\"font-weight: 400;\">American Journal of Public Health<\/span><\/i><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)29536-2\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) shows that small, consistent steps lead to long-term weight loss and better physical fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to listen to your body and choose activities that feel good for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you struggle with bad knees, you\u2019ll want easy options like swimming or cycling to avoid strain while still burning calories. If you\u2019re looking to exercise at home, there are countless workouts for obese beginners that require little to no equipment.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Exercises_For_Overweight_People\"><\/span><strong>What Are Some Exercises For Overweight People?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We know that exercise is integral to improving physical and mental health, especially for <a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-overweight-beginners\/\">overweight<\/a> people.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that even a little physical activity can lower the risk of chronic conditions that come with being overweight, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, choosing exercises that are easy, manageable, and gentle on the joints plays a key part in helping burn calories and building strength.\u00a0<\/span><\/p>\n<p><b>If you\u2019re looking to get started, these exercises and steps below can help:<\/b><\/p>\n<p><b>1. Walking:<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study by Harvard Health (<\/span><a href=\"https:\/\/www.health.harvard.edu\/press_releases\/brisk-regular-walking-helps-lessen-heart-disease-risk-november-2015-harvard-heart-letter?utm_source=chatgpt.com\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) found that brisk walking for just 30 minutes a day can improve cardiovascular health and aid in weight loss.<\/span><\/p>\n<p><b>2. Swimming: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/calories-burned-swimming-1-mile\/\">Swimming<\/a> is an excellent full-body workout that is gentle on joints. According to the Arthritis Foundation (<\/span><a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/other-activities\/water-exercise-benefits-for-arthritis\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), water buoyancy reduces the strain on knees and hips, making it ideal for individuals with joint pain or arthritis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aqua aerobics can also provide a fun, easy alternative to traditional workouts.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><b>3. Chair exercises:<\/b><span style=\"font-weight: 400;\"> If standing for long periods feels too much, chair exercises are a fantastic alternative.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>4. Stationary cycling: <\/b><span style=\"font-weight: 400;\">Cycling is another low-impact exercise that improves cardiovascular health while being gentle on your knees.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a stationary bike to build your stamina and confidence before trying outdoor cycling.<\/span><\/p>\n<p><b>5. Yoga for beginners:<\/b><span style=\"font-weight: 400;\"> Yoga improves <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-positions\/\">flexibility<\/a>, strength, and mindfulness. Modified poses like cat-cow stretches and seated forward bends are easy exercises for overweight people at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research from Harvard Health (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/yoga-benefits-beyond-the-mat\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) highlights yoga\u2019s ability to lower stress levels and support weight loss when paired with other activities.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-100-pounds-in-6-months\/\">How to Lose 100 Pounds in 6 Months: Is This a Realistic Goal?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_An_Overweight_Person_Lose_Weight_Fast\"><\/span><strong>How Can An Overweight Person Lose Weight Fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For overweight individuals looking to lose weight quickly, it\u2019s important to consider combining diet with regular exercise for effective results. According to the <\/span><i><span style=\"font-weight: 400;\">National Institute of Diabetes and Digestive and Kidney Diseases <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/health-risks?dkrd=\/health-information\/weight-management\/health-risks-overweight\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), losing just 5\u201310% of body weight can significantly reduce health risks associated with obesity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hence, focus on consistent, sustainable practices that will give results without compromising health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\">Caloric deficit<\/a>: <\/b><span style=\"font-weight: 400;\">Track your daily calorie intake to consume fewer calories than you burn. High-protein, nutrient-dense foods keep you full longer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Interval training: <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration:<\/b><span style=\"font-weight: 400;\"> Staying hydrated improves metabolism and reduces cravings. Drink water throughout your workouts to stay energized.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on sustainable goals: <\/b><span style=\"font-weight: 400;\">Losing 1-2 pounds per week is considered safe and effective for long-term success while reaping the benefits of losing weight.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66178\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1024x576.png\" alt=\"Exercises For Overweight People\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_An_Overweight_Person_Start_Exercising\"><\/span><strong>How Should An Overweight Person Start Exercising?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting a fitness routine is as much about resolving your mindset as it is about movement and exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research published in the <\/span><i><span style=\"font-weight: 400;\">American Journal of Public Health<\/span><\/i><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)29536-2\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) highlights that achievable, incremental goals increase the likelihood of following an exercise program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>1. Setting realistic goals: <\/b><span style=\"font-weight: 400;\">Begin with small, achievable goals for yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>2. Find something you enjoy:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><b>3. Prioritizing warm-ups and cool-downs:<\/b><span style=\"font-weight: 400;\"> Stretching before and after exercise is essential as it reduces the risk of injury and improves flexibility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on gentle movements like arm circles or toe touches and take it from there.<\/span><\/p>\n<p><b>4. Modify as you like:<\/b><span style=\"font-weight: 400;\"> Don\u2019t hesitate to modify exercises to suit your needs anytime\u2014you 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.<\/span><\/p>\n<p><b>5. Track your progress:<\/b><span style=\"font-weight: 400;\"> Keep a journal or use fitness apps to monitor your progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Celebrating small milestones, like walking an extra block or increasing your reps, will keep your motivation high.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Exercise_For_Overweight_People\"><\/span><strong>What Is The Best Exercise For Overweight People?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no \u201cone-size-fits-all\u201d answer to this question because the best exercise depends on your weight, goals, preferences, and limitations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But having said that, some of the most effective options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water-based activities:<\/b><span style=\"font-weight: 400;\"> Swimming or aerobics are fantastic for individuals with joint pain or mobility challenges.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises provide a full-body workout while reducing strain on the spine, knees, and hips.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength training:<\/b><span style=\"font-weight: 400;\"> Building muscle will increase <a href=\"https:\/\/betterme.world\/articles\/pilates-at-home-challenge-2\/\">strength<\/a> and boost your metabolism, helping you burn more calories even while resting.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start with light weights or resistance bands and focus on proper form.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking with intervals: <\/b><span style=\"font-weight: 400;\">Adding short bursts of faster walking to your routine increases calorie burn and makes the exercise more effective.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This method, known as interval training, is a great way to challenge yourself.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dancing:<\/b><span style=\"font-weight: 400;\"> Dancing combines cardio and strength-building movements for a fun workout.\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\">Uncover the surprising benefits of <a href=\"https:\/\/betterme.world\/articles\/zumba-calories-burned\/\">Zumba<\/a> in our past article.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/endomorph-body-type-weight-loss\/\">Endomorph Body Type Weight Loss: 6 Facts And What Works<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_Overweight_People_Avoid\"><\/span><strong>What Exercises Should Overweight People Avoid?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It has to be said!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not all exercises suit everyone, especially those who experience joint pain or limitations walking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hence, some should avoid high-impact or high-intensity workouts that strain:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hips<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study in the <\/span><i><span style=\"font-weight: 400;\">Journal of Rheumatology<\/span><\/i><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.jrheum.org\/content\/51\/3\/224?utm_source=chatgpt.com\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) advises overweight individuals to prioritize joint-friendly exercises and gradually increase in intensity.\u00a0<\/span><\/p>\n<p><b>Here are exercises beginners should temporarily avoid based on weight and comfort level.<\/b><\/p>\n<p style=\"text-align: center;\"><b>High-impact cardio<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These activities place high levels of impact on joints, leading to increased wear and tear in obese or overweight people:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try lower-impact alternatives like walking or cycling as your primary form of cardio, with lower volumes of high-impact activities if desired.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Heavy weightlifting<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Avoiding heavy weightlifting as you begin your fitness journey is not a recommendation exclusive to obese or overweight people.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone should prioritize perfecting fundamental movement patterns before lifting weights. Gradual progression to high-intensity strength training is a process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consult your doctor before starting a program to ensure you don\u2019t have any contraindications or precautions.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Deep squats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62762\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1024x576.png\" alt=\"Exercises For Overweight People\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_work_out_if_Im_overweight\"><\/span><strong>Should I work out if I&#8217;m overweight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_squats_if_Im_overweight\"><\/span><strong>Should I do squats if I&#8217;m overweight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_burns_the_most_fat\"><\/span><strong>What exercise burns the most fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is not one single exercise that is unanimously the best for burning fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Olympic lifts, deadlifts, squats, burpees, and other compound movements result in high caloric expenditure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-hiit\/\">HIIT<\/a>), running, swimming, and cycling are all associated with high caloric expenditure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that diet is the most critical factor in weight loss and weight control.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_burn_1000_calories_a_day\"><\/span><strong>How to burn 1,000 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Almost everyone burns more than 1,000 calories per day just by existing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your natural calorie burn is your basal metabolic rate, which refers to the calories your body expends to maintain essential physiological functions at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with more body fat generally have a higher basal metabolic rate, and even a small woman (5\u20192\u201d, 120 lbs) of any age burns more than 1,000 daily calories by existing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your basal metabolic rate depends on several anatomical, physiological, and genetic factors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This amount of additional calorie burn is unrealistic for most people, especially those who are overweight or obese, leading to injury or burnout.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Overweight_People\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/micro-workouts.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise is a game-changer for your body and mind, especially if you&#8217;re carrying extra pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Picking workouts that feel right for your fitness level and avoiding anything too intense will keep things safe while accelerating your progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight. You\u2019ve 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 [&hellip;]<\/p>\n","protected":false},"author":59,"featured_media":68980,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[211,221],"class_list":["post-68979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active - BetterMe<\/title>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active\" \/>\n<meta property=\"og:description\" content=\"Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight. You\u2019ve 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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sri R, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sri R, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/\"},\"author\":{\"name\":\"Sri R\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ebad46ecbe76d05e18dfc7c3081a5c13\"},\"headline\":\"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/\"},\"wordCount\":1813,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You\u2019ve 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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But the truth is that fitness is for everyone, regardless of your size.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Starting small is a good bet for life-changing results over time - it\u2019s about getting started.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you want to:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lose weight<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Boost your energy levels<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improve your mental health<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Incorporating a few movements into your daily life can work wonders.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercise is not supposed to be about punishing your body for how it looks.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s about celebrating what you can do and keeping yourself healthy!\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For overweight people, finding exercises that match their comfort level is where the buck stops. Remember\u2014it\u2019s about progress, not perfection.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide unpacks the best exercises for overweight people, including:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">What to avoid<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to protect your joints<\/span><\/li>\\r\\n  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/\",\"name\":\"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Her own journey with Nephrotic Syndrome, an immunodeficiency disorder that affects the kidneys, encouraged her to turn towards a cleaner diet, an active routine, and a healthier life in general. When she's not saving delectable DIY recipes on Instagram, you'll probably find her daydreaming ( and organizing) her next getaway. Sri is a former tennis player, an amateur badminton player, and a ping-pong novice.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/sri-r\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active - BetterMe","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active","og_description":"Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight. You\u2019ve 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 [&hellip;]","og_url":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people-1024x640.png","type":"image\/png"}],"author":"Sri R, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Sri R, Troy Hurst, PT, DPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/"},"author":{"name":"Sri R","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ebad46ecbe76d05e18dfc7c3081a5c13"},"headline":"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/"},"wordCount":1813,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Starting a fitness journey can feel scary, to say the least, especially when you are carrying extra weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You\u2019ve 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.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But the truth is that fitness is for everyone, regardless of your size.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Starting small is a good bet for life-changing results over time - it\u2019s about getting started.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you want to:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost your energy levels<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your mental health<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Incorporating a few movements into your daily life can work wonders.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercise is not supposed to be about punishing your body for how it looks.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It\u2019s about celebrating what you can do and keeping yourself healthy!\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For overweight people, finding exercises that match their comfort level is where the buck stops. Remember\u2014it\u2019s about progress, not perfection.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide unpacks the best exercises for overweight people, including:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What to avoid<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to protect your joints<\/span><\/li>\r\n  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/","url":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/","name":"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4889-exercises-for-overweight-people.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/exercises-for-overweight-people\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Exercises For Overweight People: A Beginner\u2019s Guide For Staying Active"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ebad46ecbe76d05e18dfc7c3081a5c13","name":"Sri R","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/d6c2a7e36a7a46649eaa0846b48a0f84","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/Gupta-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/Gupta-150x150.png","caption":"Sri R"},"description":"Sri is a freelance writer with a penchant for all things food, entertainment, and fashion. Her own journey with Nephrotic Syndrome, an immunodeficiency disorder that affects the kidneys, encouraged her to turn towards a cleaner diet, an active routine, and a healthier life in general. When she's not saving delectable DIY recipes on Instagram, you'll probably find her daydreaming ( and organizing) her next getaway. Sri is a former tennis player, an amateur badminton player, and a ping-pong novice.","url":"https:\/\/stage.betterme.world\/articles\/author\/sri-r\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/68979","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/59"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=68979"}],"version-history":[{"count":2,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/68979\/revisions"}],"predecessor-version":[{"id":68982,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/68979\/revisions\/68982"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/68980"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=68979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=68979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=68979"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=68979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}