Obesity and Exercise
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Obesity & Exercise: How to Start?

The thought of starting any new exercise routine can be intimidating, especially if you have been inactive for a long time or have gained extra weight. But there is a way to work around this problem. You would probably know how following a regular exercise routine can help you maintain a healthy weight and reduce the high risk of chronic diseases. Moreover, doctors recommend everyone, irrespective of their weight, to follow an exercise routine because of its numerous benefits. If you have decided to go from obese to fit, this guide can help you make the right decisions. So ensure you read this complete guide till the end to start in the right direction.  

What are the Benefits of Exercise?

If you are looking for some long-lasting motivation to start your exercise journey, being aware of its benefits can be of great help. Many people start exercising to shed extra weight, but losing weight is just one of the benefits of adopting this healthy habit. When you gain extra weight, your body becomes prone to numerous diseases and illnesses that can later affect the way your body functions. Being regular at exercising helps you keep such instances at bay. 

People with a significantly high body fat percentage tend to be more likely to develop heart diseases, blood pressure issues, diabetes, depression, sleep apnea, and more health problems. A regular routine of even 10 to 15 minutes of exercise can help reduce the probability of developing these health disorders. In the process, you can also lose weight. 

Regular exercise can be excellent for people who find it challenging to perform their day-to-day functions due to fatigue, low confidence levels, brain fog, or other reasons. Exercise helps you develop confidence and gives you the energy to carry out everyday tasks without feeling low. These are some reasons that make people exercise every day. If you are ready to start your journey from becoming obese to fit, exercising is the best way.       

Things to Consider Before Starting

People with obesity may face challenges while starting an exercise routine. Hence, we have listed a few points below to consider before starting your journey. It will help ensure you don’t hurt yourself in the process and maintain consistency for visible results. So let’s quickly check the points you should be aware of to get maximum benefits:

1. Prepare a Routine Featuring Basic, Low-Intensity Exercises

If you are a beginner, never start doing an intense workout from day one. It may affect your joints and inflict body pain. People with obesity may also find it challenging to perform specific exercises because of their body weight, so starting slow and following low-intensity exercises is the key. You can scale the exercise intensity and duration as you proceed. 

2. Set an Achievable Goal

One reason people fail to maintain consistency in their exercise routine is the failure to achieve unrealistic goals. For example, if you are obese, you cannot expect to get in shape within a month. Exercising is a journey; you should aim for sustainable and achievable results. 

3. Look for an Accountability Partner

If being consistent looks challenging, first search for an accountability partner. It can be your friend, neighbor, family member, or any other person you are comfortable making your accountability partner. It will help you stay hugely motivated and on-track in the long run. 

You can also start by tracking your daily activities using any online fitness app. It will help you monitor your growth. 

4. Steps to Follow to Start Exercising Safely

You can only get the maximum results when you approach your obese to fit journey correctly. We always recommend that people first get the required gear before exercising to prevent injury. For example, you may consider getting sports shoes, loose-fitting clothes to make you feel comfortable, etc. If budget is not an issue currently, get a wearable fitness tracker to find out how many calories you burned, how many steps you walked in a day, your heart rate, and much more. 

If you are taking some medications or experiencing body pain, you should first consult your doctor and then begin with your exercise journey. Morbidly obese people can start by walking for at least 15 to 30 minutes daily, then slowly adding a few exercises to their daily routine. Hiring a personal fitness trainer can be an excellent option if you want someone to guide you personally. All these efforts can make your exercise routine safe, provided you follow them consistently.  

Want to go From Obese to Fit? Exercising Can Help

In obesity, fat cells accumulate in our body and affect how our body functions daily. People can become obese for numerous reasons, like following a sedentary lifestyle, eating unhealthy food, being physically inactive, having a family history, etc., but the condition can be reversed. Severe obesity can lead to numerous cardiovascular diseases, diabetes, blood pressure diseases, and more. 

But if you start exercising regularly, you can go from obese to fit. The results will take time, but you can begin experiencing positive changes in your body with regular exercise. If losing weight is your ultimate goal, even a 15 to 30 minutes exercise daily can deliver promising results over a period. Just follow all the instructions discussed in this article, and you’re good to go. 

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1. Is it Harder to Exercise When Overweight?

People with obesity generally find it challenging to exercise to perform any other activity because of their body size, joint pain, mobility issues, and psychological factors. If you are obese, it is natural to find it challenging to do the same exercise routine as a healthy person. But with consistent efforts, you can overcome this problem. 

2. How Long Does it Apparently Take to Get in Shape?

The exact timeframe will depend on your exercise intensity, body fat levels, eating habits, and other factors. If you start exercising regularly, you may start noticing some changes in your body within four to six weeks. You can expect massive results if you continue exercising for six consecutive months. 

3. How do I Start Exercising After a Year of Inactivity?

Resuming an exercise session can be difficult after a prolonged inactivity period. But you can start with 10 to 15 minutes of regular, low-intensity exercise. Once your body gets used to this movement, begin increasing the exercise sessions by at least 5 minutes every two weeks until you reach a 30 to 40 minutes exercise routine daily. 

4. What is the Quickest Way to Get Fit?

Following HIIT workouts is one of the fastest ways to get fit. However, if you have been inactive for an extended period, you should start with low-intensity exercises. Increase the intensity of your daily workout as your body gets comfortable with movements for better results. You can also consider incorporating pilates or basic yoga in your exercise routine to speed up the results. Alongside exercise, a full proof nutritional diet can help accelerate the process.


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.