What types of exercise for obesity are the safest and most effective?

Exercise is a necessity for everyone, especially for people who are overweight (overweight) and obese. Exercise is an important key to losing weight. Adjusting the diet alone is not enough to lose weight healthily. Therefore, exercise for obesity should not be missed. However, what kind of exercise is right for overweight and obese people?

What types of exercise are suitable for obese people?

People who are overweight or obese will feel a tremendous burden of pressure on the knees, waist, hips, and ankles when doing activities. Therefore, to maintain bone health, the recommended exercise for obese people is the type of exercise low-impact.

Sports low-impact is any type of exercise that has minimal stress on the body and joints. Hence, exercise low-impact do not use a jumping motion and usually have one foot stay on the ground or floor the entire time.

In addition, you can start with a 5 minute warm-up and end with a 5 minute cool down. The duration of each exercise is 30-60 minutes for 4 or 5 exercises per week.

What sports are suitable for obese people?

1. On foot

The cheapest and easiest exercise for obesity is walking. You don't even need a lot of equipment to do this sport.

Walking does not burn too many calories. However, you have to remember, when obese people run it, the burning can be more. Because, it takes more energy released by obese people than people of normal weight.

2. Walk in water or swim

When doing activities in water, your body's load will be supported by the water too. That way, the risk of burdening the joints and bones is less through this type of exercise.

What are the tips for walking on water? First, your feet should not touch the bottom of the pool. Then the body is actually moved like a road in general on land. Repeat this walking motion over and over.

Apart from walking in the water, if you can swim too, you can do it too because swimming is a sport low-impact too. Swimming is also effective in regulating breathing and burning calories.

3. Cycling

Cycling is a sport for obesity that effectively burns calories, plus it is safe because it includes exercise low-impact. There are various types of bicycles that you can use, stationary bikes or regular bikes.

When cycling, start slowly for 5 minutes. Pedal the bicycle without stopping, after 5 minutes of rest. Next, pedal the bike again for up to 5 minutes, then rest again. Gradually, you can increase the duration.

4. Muscle training

Muscle strength training is also needed by obese people to improve posture problems and increase metabolism.

With strength training, your body will build more muscle. When the body builds more muscle, this will increase your metabolism at rest. The higher the metabolism, the faster the calorie burning process occurs.

You can try some weight training at home using weights such as dumbbell, or you can do movements like push-ups, squats, lunges, sit-ups, and so on.

5. Tai chi

Tai chi is a sport with calm movements, but it can burn calories despite its naturelow-impact. To do the sport this time, it would be better if there was a coach. Because there are many techniques that are not common and must be guided by experienced people.

Tai chi is a sport that is not only good for the physique, but also for sharpening your concentration. Some tai chi classes are held indoors, although some are outside such as in parks. Choose which one is the most comfortable for you.