You don’t have to leave home to come up with workouts for obese beginners. There are exercises for obese beginners at home.
If you’re broke or can’t find someone to watch the kids, or you are just embarrassed to work out with other people, don’t worry, we have you covered. Whether you have equipment at home or not, you can come up with some great workout routines no matter how overweight you are.
I have always been overweight. I was raised on meat and snack cakes. My mom was a mess in the nutrition department and she died bedridden and not able to move her own body because it was so big.
I wish I could have another chance to help my mother who was very obese. Her quality of life was not good. She had problems getting in and out of cars, using stairs, and getting in and out of chairs. I should have tried to drag her to exercise and eat better. We tried to talk to her and my wife tried to show her different ways, but she didn’t listen.
She would have kicked and screamed at my admonishment to exercise, but she would have had a better quality of life. It was so painful to see her get worse and have more difficulty going places. I did show her some exercises before she passed away, but it was too late. So I hope I can help you get motivated to get healthy. It can even be fun.
I want to give you information and I will try to make it as easy and simple as possible. There are some crazy workouts that can be intimidating. But getting healthy and fit doesn’t have to be intimidating or even involved the gym. All of us there have the same dream of getting healthier, but I can understand how it’s not for everyone too.
How many minutes of exercise should an obese person do?
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
When you first start to exercise, shoot for 5-10 minutes and see how that feels for you. You can work up to more in time. There are lots of great exercises you can do to hit the major muscles and rev up your metabolism to burn fat. They give you a great bang for your buck. If you can’t do 5 minutes, that’s okay, try 3, or even 2. The important thing is to start. Push yourself a little. And improve over time.
It’s important to start slow and build your way up. Listen to your body. Don’t start full speed, you could get injured or worse. And you might be too sore to come back to it the next day. That’s what we don’t want.
How should an obese person start exercising
If it’s hard to get down on the floor, try using your bed. It’s important to build your core and legs. These two areas will help you move more efficiently as you work your way to health. Walking is really good to help build stamina and endurance. You can record your progress to give yourself motivation.
Workouts for obese beginners at home
Walking is a very important exercise. Start with 5 minutes of brisk walking and work your way up to 30 or even 45 minutes over time. Set a goal to improve your time and distance every week. You will be amazed at how much better you will feel. It helps you sleep better, improved mood, helps with depression and anxiety, improves self-esteem, decreases sickness, and helps with weight loss.
Lifting water bottles or green bean cans can allow you to do shoulder presses, bicep curls, tricep extensions, side bends, chest presses, butterflies, and mid rows. Grab your objects and hold them next to your ears. Slowly lift them up until your arms are fully extended above your head and that’s a shoulder press.
For a bicep curl, hold them down at your sides, turn your hands over so they are on top, and slowly bend your elbows until your bottles or cans touch your shoulders. For tricep extensions, hold them at your sides, turn your hands toward your back, and lift your arms up straight behind you.
Side bends start standing straight up, then slowly lean to one side, sliding your bottle or can down your leg. Then do the other side. Mid rows are actions that are like starting your lawnmower. Pull your water bottle across your body in that motion. Butterflies start with the arms out straight and slowly moving toward each other to meet in the middle. For a chest press, lie on your back and raise the bottles up slowly from your shoulders straight into the air.
Crunches are great to help strengthen your core. You can do them on your bed or on the floor, wherever you can. Lie on your back with your feet on the floor and your knees bent. Extend your arms forward, curl up and reach for your knees. Press your abs into the floor. Breathe with each one. Make sure to keep your back straight and not bending your neck to protect your neck from injury.
Chair squats are my favorite exercise to help people get moving better. They work all of the major muscles of your legs. Doing them regularly will help you get up and down from chairs and walk better. Find a sturdy chair that is stable. If it’s really hard, you can start with a higher chair and work your way to lower chairs over time.
Slowly sit down in the chair, but don’t let your butt touch. Once it almost does, then stand back up slowly. You can start out with a chair with arms and over time work up to not holding on to anything.
Leg lifts are a great exercise to help the core and hip muscles. This will help with walking and getting up and down from a chair as well as stairs. They also help give stability to your core.
Stationary bikes are great machines if you have one at home. they help build strength and stamina for the major muscles of your legs. This can take pressure off your feet if they hurt too much for you to walk. It’s still great cardio that will help you burn fat. Start off easy and work your way up to longer distances and more resistance as you gain strength.
Dance is a fun way to get your body moving. It gets your heart rate up and blood flowing while you burn calories. It’s a total body exercise. Put on some thumping music and dance however you like. And remember to smile!
Yoga is easy to find on youtube or you can buy a DVD or rent one from the library. They even have chair yoga and all kinds of levels and abilities. There are yoga classes you can take when you work your way out of the house later too.
Hip Bridge. Lie flat on your back with your feet on the floor and your knees bent. This can be done in the bed as well. Slowly lift your butt off the floor and squeeze your ab muscles and butt muscles as you lift. Lift as high as you can and hold it to the count of 10. Then slowly lower to the floor. Try to start with 3 of these if you can and over time, work your way to 12.
Walk up and down your porch steps. This is a great exercise to help the major muscles of your legs. You can go up and down those few steps multiple times. Make sure to use the handrail to stabilize yourself so you don’t fall.
Here is a plan to help you do beginner push-ups too.
Losing weight doesn’t happen overnight and diet has a lot to do with it too. Increase your water intake and reduce your sugar, especially artificial sweeteners. Add more fruits and vegetables to your diet even if you hate them. See how I did it. And I know if I did it, you can too!
It takes determination and perseverance. I know you have those! There aren’t any shortcuts. I can’t wait to hear about your progress and how it changes your life!
Did you hear about the marathon runners who got married? It started out as a long-distance relationship. Ha!