In this article, we’ll go over some SUPER low impact exercises for obese people.
If you enjoy this article, please leave a comment below!! Thank you SO much for reading.
#1 Yoga –
This might not sound like a strenuous exercise to some people, but trust me you can get a VERY good workout from doing yoga. Not only this, but it is a GREAT experience, and it is very low impact. After a good yoga session you will feel incredible. Your endorphins will be running and you’ll have accomplished a great workout. Also, another plus to yoga is that the exercises can all be modified if something is to hard.
#2 Bicycle Kicks –
This is an easy exercise that will works out your legs HARD. It doesn’t take long for them to burn! First, lay on your back. Then, stick your legs in the air and pretend to ride like a bicycle. Give it a few minutes and you’ll need a break! It’s a good workout.
#3 Crunches –
This is a GREAT exercise if you want to quickly workout. Do some crunches for just a minute or two, and I promise you’ll feel the burn! Don’t worry about going all the way up, just focus on squeezing your abdominal muscles as tight as you can. (Without hurting yourself of course). Great exercise.
#4 Light Weight Lifting –
Nothing to hard, but using some light weights and doing shoulder presses and bicep curls is a great way to burn some calories and get a sweat going quickly. This is also a good exercise for those of you who aren’t to into aerobic exercise. But, if you want to make it an aerobic exercise you always can! Sidenote: you can also do curls and shoulder presses even without weights if you don’t have any or you’re struggling. Also, get creative! Anything can be used as a weight. Such as a water bottle or a can of soup.
#5 Water Aerobics –
PLEASE READ: You might think this is not for you, because you think maybe it’s only for older people or that there isn’t anywhere that does this near you……….but You’d be surprised how accessible this is to just about anyone. Many public pools have classes and will shut down the entire pool just for people doing water aerobics. Which means you can go and not be embarrassed, since you’ll only be with others who are taking the class! Also, some of these are cheap to free even. So I definitely think you should check them out. Doing any type of water exercise has always been a favorite thing of mine to do.
#6 Side Step –
This is an easy one to do, which I also enjoy because it’s another great one to do while watching tv or other entertainment. Helps take your mind off the exercise! You can also choose your pace with this one, and it feels like less stress on the knees compared to regular walking. Also, if you want to get some extra movement in you can try touching the ground each time you step.
#7 Step Exercise –
This is a FUN exercise that I personally love. It’s surprisingly not as bad on the knees as you’d think. It’s a fully body workout, and leaves you feeling great afterwards. Also, since it’s fun you end up barely even noticing you’re working out. You can do it while watching tv, or you can find tons of YouTube videos online showing different workout routines. Also, another great thing about step workouts is that they’re easily modifiable.
#8 Plank –
This might not be the best exercise for larger people, because they can be extremely hard. But, I do enjoy them because they’re very intense. So, when you want to get a harder workout in – this is definitely worth a shot. Also, if you want to make it a little easier……try them on your knees. It won’t make it a lot easier, but it can be enough.
#9 Side Plank –
An awesome exercise like the plank. It is definitely easier than a normal plank. Very easy on all the joints. Sometimes though, it does give me cramps in my side. Personally, I don’t go all the way up. I leave my legs on the ground, and just do a partial plank. Doing it this way is a lot less strenuous.
#10 Side to Side Movement in Chair –
This is a very easy exercise. Simply rotate back and forth in a chair in a circular motion. This is also a fun exercise because you get to stretch your muscles as well which feels great.
#11 Pretend Jump Rope –
Easy and simple! Another Easy one to do while watching tv. To make this exercise easier on the joints, I don’t jump all the way off the ground when I do it. This is a personal preference, you can burn more calories however if you jump up off the ground.
#12 Push Up Against a Wall –
This is a pretty easy exercise. Simply just put your hands at an angle to the wall, and press up against it. The steeper the angle, the harder it gets. This can be surprisingly harder than you’d think! Especially after a few sets.
#13 Kayaking –
This is a super fun exercise to do as a larger person. It’s much more of a full body workout than you’d think. It incorporates everything and especially works on your core. It is a LOT of fun. If you’ve never tried kayaking before, I definitely suggest you do it. You’ll get a big workout in, and at the same time I promise yourself you’ll enjoy it. If you’re thinking you might not like it, I definitely suggest checking out a rental place before you commit to buying one. There are tons out there to choose from. Plus they’re surprisingly cheap!
#14 Pretend Kayaking –
This might sound weird, but you simply sit on the ground and pretend to row. You’ll be surprised at how this will work your entire body. It’s also another exercise you can do while watching tv.
#15 Punching and Weaving –
I’m not sure if this is the proper terminology, but practicing boxing is actually a pretty surprisingly fun way to exercise! I suggest to try wii boxing even. It’s a ton of fun to practice and it’s a great workout. Surprisingly, this is a whole body workout.
#16 Chores –
I enjoy multitasking, and if I can ever get two things done at once I will. Doing chores as your exercise is the perfect way to do that. Put in a little bit of extra elbow grease when you’re working and you’ll be putting up a sweat in no time.
#17 Bicycling –
Riding a bike is a fantastic way to exercise and is another really fun activity. You might be worried that most bikes won’t work for you because of your weight, but surprisingly there are tons of bikes out there for larger people. I personally bike, and I’ve experienced little to no problems with this form of exercise. It’s a really fun way to exercise. Warning, you’re going to be SORE.
#18 Stretching –
You might not think that stretching can be that strenuous, but it definitely can be. A lot like yoga, stretching can work out tons of muscles. Plus, stretching is great for you in a ton of other ways as well. And it makes you feel good! I always find time to stretch everyday no matter what. Just a few minutes of stretching can make you feel great for hours.
#19 Dancing –
This is a surprisingly fun way to exercise. It’s not always low impact, but it definitely can be. This can be a fun thing to do with a partner, or by yourself. Plus, you can surprise everyone with your new skills later! Definitely try this, most dances are easier than you’d think.
#20 Walking –
This might be a boring activity for some, but it’s definitely extremely beneficial. There are numerous studies out there that show just how beneficial walking can be for anyone, but especially for larger people. If it’s to boring for you, I’d suggest trying watching tv while you’re doing it. Get on a treadmill and go! Also, there are definitely a lot of treadmills out there that can support larger people.
#21 Butt kicks –
This is a simple exercise you can incorporate with other exercises that will give you a great workout. Don’t skip this one! You’ll be surprised how well this works. I definitely recommend doing this one while you watch tv or do something else as well. Multitask! Also, don’t worry if you can’t go all the way. You’ll get there!
Conclusion:
There are TONS of great exercises you can do as an overweight person. The most important thing though is that you don’t overwork yourself and you have fun! So you can continue to do it, and make progress.
PLEASE READ: If you have any suggestions for exercise for larger people, PLEASE SHARE. It’s super appreciated from me and from others reading this blog. So please! Leave a comment! Any and all tips are welcome.
also, THANK YOU SO MUCH FOR READING THIS BLOG. I appreciate this more than you could ever understand. Your support is absolutely amazing.
THANK YOU. THANK YOU. THANK YOU.
-Cameron