I know from experience when you are really overweight, it can be tough to get started on working out. So these easy workouts for obese beginners are a great place to start.

an obese woman doing lunches workout with weights in the gym

For millions of Americans that are obese with sedentary lifestyles, the thought of starting an exercise program can be intimidating. We know we will be healthier and live longer if we are active, but sometimes we are stuck between a rock and a hard place. It’s too hard to exercise. The good news is, if you start working out and be careful with yourself, you can easy into a regular routine and improve your health drastically.

The American Heart Association recommends at least 150 minutes per week of moderate exercise. That is 30 minutes, 5 days a week. This may seem like a lot when you have a hard time doing 5, believe me, I’ve been there and I know. But you can do it. Start with that 5 and work your way up. If you do it every day for a week and then the next week do 6 minutes a day, and so on, you will get there. Just do what you can do.

To increase your chances of success, try to schedule it for the same time every day. First thing in the morning, right after work, or whatever works for you until it becomes a habit. At first, it will be really hard to make yourself do it, but over time, it will get easier and you’ll be feeling better. You can make it an important part of your morning self care routine.

You can get a buddy to keep you accountable or try other ideas that will help keep you motivated like a new pair of shoes if you make it 30 days, or a night out with friends if you make it three months. Just don’t get discouraged. If you feel yourself falling, just get back up and start again. You’ll get there.

It’s important to think about what is easy on your joints and doesn’t cause injury while getting your heart rate up. Some affordable ideas are walking, cycling, dancing, yoga, and pilates.

a morbidly obese woman sitting on an exercise mat drinking water

Workouts for obese beginners

Warm up exercises to get your muscles ready for exercise.

Walking is free as well as low impact. You can do it anywhere, inside or out. It’s a great place to start if you can. But if you are unable to walk without pain, there are some other choices as well.

Another great option is water aerobics. You can get your heart rate up without any impact to your joints. It’s a no impact workout. So check one out at your local fitness center that has a pool. We have them at our gym and it’s lots of fun! If there’s not a class but you have access to a pool, try water walking, or doing your own resistance exercises in the pool. Swimming, treading water, or whatever gets you moving.

Another great way to reduce impact is the recumbent bike. The backrest helps you reduce risk of injury. Most people who are obese beginners lack core muscles, so this protects the spine as you get your heart pumping! You can even get one to use at home if you hate going to the gym to workout.

And speaking of working out at home, there are plenty of things you can do without going to the gym.

an obese woman running an a treadmill in the gym for an easy workout

Exercise for obese beginners at home

If you’re too shy or too self conscious to go to the gym, first, don’t be, you have to start somewhere. But if you just can’t get passed it, and you want to be totally comfortable at home, there is a lot you can do at home.

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Of course, you can walk at home, but again, not everyone can walk. Watching weight loss videos are great inspiration. And you can find some that are very beginner level or just do 5 minutes of the ones you find. Whatever you do, anything is better than what you were doing before.

Exercise ball workouts are great to do at home. They’re cheap and easy to use. Do a little reading on what size you need and grab one at your local store or even off of amazon. Here are some great exercises to do with them:

  • Crunches
  • Ball squats
  • Balance
  • Leg Press
  • Back Extension
  • Hip Lifts

Remember some of these tips:

  • Don’t set your goals too high so you can’t achieve them.
  • Don’t set them too low so you don’t feel challenged.
  • Move one step at a time. You have to start somewhere.
  • Measure before you start so you can track your progress.
  • Change your diet, slowly.
  • Consider your schedule and preferences when choosing your workout plans.
  • Make it fun with music, friends, or whatever works for you!
  • Muster up the courage and get to it!
  • Remember it’s a lifestyle, not an overnight thing.
  • Focus on what you can do right now.
  • Ask others for support.
  • Keep a log to encourage yourself.

I believe in you. You can do this. All it takes is that first step and then add another and another. And before you know it, you’ll have made some wonderful progress. I’m so proud of you for wanting to change your life and I believe in you! If I can do it, so can you!