Engaging in group exercise classes can be an effective and enjoyable way to start your fitness journey. Find out about the best group exercise classes for obese beginners here.

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Exercises for People with Obesity

You need to get your heart rate up and move your entire body at your own pace while getting a total body working. Doing low-impact exercises can give you a great workout to help you gain muscular strength and get the cardio benefits of aerobic exercise without putting pressure on your joints or causing injury. Learning out to do an exercise program correctly without injury is a good reason to hire a personal trainer to help you reach your fitness goals. Even if it’s for just a few sessions. You can even use your own body weight to learn functional movements that give you more strength for living. Instructors who teach cardio class, yoga class, circuit training, boot camp, and more are certified and know how to get you moving to get a total body workout. You’ll have better sleep, better mental health, more energy and lose body fat while you gain core strength and more. 

The key is to choose classes that are supportive, low-impact, and designed to accommodate varying fitness levels. Starting a new exercise routine can be challenging, especially for individuals with obesity. It’s important to begin with low-impact exercises that are safe and manageable. Here are five exercises designed to help ease into a fitness routine gradually:

group of obese beginners doing exercise
  1. Walking
    • Walking is one of the simplest and most accessible forms of exercise. Start with short, slow walks and gradually increase the duration and pace as your fitness improves.
    • Benefits: Improves cardiovascular health, aids in weight loss, and enhances mood.
  2. Swimming
    • Swimming provides a full-body workout without putting stress on the joints. The water supports your body, making movements easier and less painful.
    • Benefits: Enhances cardiovascular endurance, strengthens muscles, and improves flexibility.
  3. Chair Exercises
    • Chair exercises, such as chair aerobics or seated strength training, allow you to work out while sitting down. These exercises can include leg lifts, seated marches, and arm raises with or without weights.
    • Benefits: Increases muscle strength, improves circulation, and enhances mobility.
  4. Stationary Bike
    • Using a stationary bike provides a low-impact cardiovascular workout. You can start with a low resistance setting and gradually increase it as your fitness level improves.
    • Benefits: Strengthens the lower body, improves cardiovascular health, and is easy on the joints.
  5. Stretching and Flexibility Exercises
    • Gentle stretching exercises help improve flexibility and range of motion. Consider incorporating activities like yoga or tai chi, which can be modified for beginners.
    • Benefits: Increases flexibility, reduces stress, and helps prevent injury.

Tips for Starting Out Safely

  1. Consult a Healthcare Professional: Before starting any new exercise regimen, it’s important to consult with a doctor, especially if you have any existing health conditions or concerns.
  2. Start Slowly: Begin with short sessions (10-15 minutes) and gradually increase the duration and intensity as your fitness improves.
  3. Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain (not just discomfort), stop and rest. Adjust the intensity or type of exercise as needed.
  4. Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.
  5. Wear Proper Footwear: Invest in a good pair of supportive shoes to help reduce the risk of injury and provide adequate support during exercise.
water aerobics class

Best Group Fitness Classes for Beginners

  1. Water Aerobics
    • Water aerobics classes are excellent for beginners as they offer a low-impact workout that reduces stress on the joints. The buoyancy of the water supports the body, making movements easier and more fluid. Improves cardiovascular health, increases muscle strength, and enhances flexibility.
  2. Chair Yoga
    • Chair yoga is a gentle form of yoga that can be practiced while sitting on a chair or using it for support. It’s perfect for those who may have mobility issues or find traditional yoga poses challenging. Enhances flexibility, reduces stress, and improves overall well-being. Perfect group exercise classes for obese beginners.
  3. Walking Groups
    • Joining a walking group is a simple and effective way to start exercising. Walking is a low-impact activity that can be easily adjusted to fit different fitness levels. Boosts cardiovascular health, aids in weight loss, and is a great way to socialize. If you are local to Muskogee, we have free group walks every week, check it out on our Facebook page.
  4. Beginner Zumba
    • Beginner Zumba classes are great exercise classes for obese that combine dance and aerobic movements to create a fun and engaging workout. These classes are tailored to be lower intensity to accommodate beginners. Increases cardiovascular endurance, burns calories, and improves coordination.
  5. Tai Chi
    • Tai Chi is a gentle martial art that focuses on slow, deliberate movements and deep breathing. It’s ideal for those looking to improve balance and reduce stress. Enhances balance, reduces stress, and improves mental clarity.
  6. Beginner Spin Classes
    • Spin classes, also known as indoor cycling, can be adjusted for beginners by controlling the resistance and speed. These classes are often conducted in a supportive and motivating environment. Strengthens the lower body, improves cardiovascular health, and burns calories.
  7. Strength Training for Beginners
    • Group strength training classes designed for beginners focus on using light weights and bodyweight exercises. These classes help build muscle and increase metabolism. Increases muscle mass, improves bone density, and aids in weight management.
group of seniors doing strength training

Choosing the right class is crucial for staying motivated and avoiding injury. Consider speaking with the instructor about any specific needs or limitations.

For great group classes in Muskogee for any fitness level check out Training Kamp!