How to Get Fit While You Are Overweight

How to Get Fit While You Are Overweight

If you’re overweight, you know that exercise is one of the best ways to lose weight. Though it is essential to your health and well-being, some forms of exercise are more strenuous than others and may be too demanding if you’re overweight or recovering from injury. 

The American College of Sports Medicine recommends you start with an activity you know you can comfortably do and gradually increase your physical activity level from there. Start by walking for 30 minutes five days a week. Then, try adding 10 minutes of exercise to your day, and then 15 minutes, and so on.

Being overweight can have a negative impact on your physical and mental health. If you have extra pounds, you may find it difficult to fit into certain clothes, feel self-conscious wearing a bathing suit at the beach, or have trouble climbing stairs. But losing weight isn’t always easy, and it’s often even harder if you’re overweight. 

But worry not. Here are some exercises you may want to consider if you want to stay fit. 


Walking is a way to lose weight, tone up, and improve your mental and physical health. Some people think walking is boring and monotonous, but it doesn’t have to be. Top health professionals around the world recognize that walking can not only help you lose weight, but it can also reduce the risk of heart disease, ease stress, tire you out, and even fight depression. Walking is inexpensive, easy to do, and not intimidating. It is one of the quickest ways to get into shape, and it’s one of the ways to get fit while overweight. It burns fat, increases metabolism, and builds muscles and bone strength. That’s not to mention the endorphins, the deep breathing, and the reduced stress.

Modified push-ups

Most people who start an exercise plan want to start by reducing their stomach fat, but the problem with this is that it can be difficult to do. The body fat on your midsection is stubborn; no matter how many crunches you do, it seems impossible to get rid of. So, what’s the alternative? Maybe modified push-ups are something you should consider. Put simply, instead of lifting yourself straight up, you raise your chest slowly and bring your elbows toward your chest. This targets your abdominal area and burns abdominal fat better than regular push-ups.

Riding a stationary bike

If you’re like many people, you’ve been looking for a way to get fit without committing to a gym membership. And frankly, that’s the way it should be. The exercise you need—like a good ride on your trusty stationary bike—is easy to fit into your busy life and doesn’t require a lot of time or money. Plus, it helps decrease stress, improves your mood, and even leads to weight loss. 

Side leg lifts

Side leg lifts are effective for toning the buttocks, lower back, and abdominal muscles. They require you to sit on the edge of a chair with your knees bent and your toes on the floor, and then, keeping your feet together, lift your thighs to the side until your thighs are parallel to the floor. Then, lower them back down.

When people are overweight, they commonly feel embarrassed about their bodies, especially in a social environment. They know how overweight they are and know it’s unhealthy, but they don’t know how to lose weight. However, knowing about “getting fit” while overweight can play an important part in helping people to lose weight, and keep it off. 

By reading the above article, you should now know more about how to get fitter if you are overweight. We hope that one of these solutions is beneficial for you.

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