In the United States, more than two in three adults are overweight and more than one in three are obese. The health risks associated with being overweight are life-threatening, and include heart disease, stroke, type 2 diabetes and various types of cancer. For those who suffer from being overweight or obese, it is imperative that they begin an exercise routine and nutritional regimen to reduce their risk of succumbing to disease as well as improve their quality of life.
While it may seem daunting to embark on a weight loss journey, there are plenty of programs and people ready to show you how to start exercising if you are overweight or obese. Let’s delve into some key points to keep in mind when beginning an extreme weight-loss journey.
Check with your doctor
Before you do anything, it is crucial that you talk to your doctor about your health. Find out whether you are considered overweight or obese, how much body fat you need to lose and what exercises you are initially capable of doing.
Know the guidelines
Adults need at least two and a half hours of moderate aerobic activity per week, according to the Center for Disease Control and Prevention. It’s typically recommended that you break this up into 30 minutes at least five days per week.
Walk it off
Walking is the activity most highly recommended by the American Heart Association. Because it is a low-impact activity, walking is perfect for those new to exercising. You can start slow and gradually increase the speed and length of your walks, building into power-walking and eventually jogging.
Just keep swimming
Water jogging is another excellent starter activity because it is easy on your joints. Overweight or obese people already have a lot of stress and strain on their bodies, so it’s important not to start off with high-intensity workouts that could exacerbate that.
In order to make progress, it is critical that you change your eating habits as well. We know that exercise alone is not enough to make a difference in health and weight loss. Talk to a certified nutritionist about the foods you should be eating and stick to a regimen.
It might seem intimidating to step into a gym or pool filled with fit people, but you have to forget everyone else around you and focus on yourself in order to make progress. Remember to be patient, but persistent when it comes to exercising and getting healthier. If the thought of being surrounded by six-packs at a 24-hour fitness discourages you, look into working at a secluded location with a personal trainer.
Rely on your support system
Finally, turn to family and friends for help with your weight-loss journey. When making a drastic lifestyle change, you’ll need the encouragement of others to help get your through it. In the beginning, exercising if you are overweight or obese will no doubt be challenging. But when you finally reach your goal, you will feel an immense sense of pride and accomplishment in addition to feeling the best you’ve felt in a long time. Get started today.