Easy at home workout for obese women
Staying healthy and fit is very important, especially for those who are overweight or obese. Obesity is not only a hindrance, but it also increases the risk of various complications such as diabetes, high blood pressure, and heart disease. Therefore, regular exercise is very important for a healthy lifestyle. However, many times, there is no time to go to the gym. Especially beginners give up when starting a difficult workout.
In this situation, simple exercises at home can be the most effective solution. Without any special equipment, they activate the body in a short time and gradually help in weight control. The biggest advantage is that they gradually increase fitness without putting extra stress on the body.
In this article, we will learn how obese women can start a healthy and beautiful life at home with some simple exercises.
Prerequisites and preparation for workouts
It is normal to be excited to start exercising, but it is very important to take some initial preparations before starting. These steps will make your workout session safe, comfortable, and effective.
This study found that just 10-30 minutes of exercise a day improved the “quality of life” of overweight or obese women. Sciencedaily
1. Doctor’s advice
This is the most important step. Especially if you:
Are obese.
Have a chronic illness like heart disease, high blood pressure, or diabetes.
Have chronic pain or injury in your joints, knees, or back.
Your doctor can give you the right advice on which types of exercise are safe and which ones to avoid based on your current condition. A green light from your doctor will also boost your confidence.
2. Comfortable clothing and shoes
Clothing: Wear clothing that is not too tight, but not too loose either. Choose breathable fabrics. Clothing should not restrict your movement.
Shoes: The right shoes are essential for workouts. Wear sports or walking shoes with good cushioning and arch support. This will help reduce pressure on your knee and ankle joints and prevent injury. Avoid exercising barefoot or in sandals.
3. Creating a Safe Workout Space
Enough Space: Make sure you have enough space to move your arms and legs around you and walk around a bit.
Floor: The floor should be flat and non-slippery. Use an exercise mat or thick towel if possible. This will provide comfort to your joints while exercising, sitting, or lying on the floor.
Ventilation: Open the windows in the room or turn on the fan. With adequate ventilation, the body will stay cool, and you will not get tired quickly.
4. Keep water and equipment within reach
Water: Start drinking water before exercising. Keep drinking water little by little during the workout. Dehydration leads to fatigue quickly.
Required equipment: You may need:
A sturdy chair.
A pair of light dumbbells or a water bottle.
5. Time selection and preparation
Schedule: Choose a time of day when you can work out quietly and without interruptions. In the morning or evening, when it is convenient for you.
Mental preparation: Don’t rush. Remember, this is a long process. Stand in front of the mirror and tell yourself, “I’m ready to do this and I’m taking care of my body.” Mental positivity will help you stay consistent.
Easy and low-impact exercise types
Walking
The easiest and safest exercise for overweight women is walking. It burns calories without putting too much pressure on the joints of the body and keeps the heart healthy. Start walking slowly for just 10 minutes a day, then gradually increase the time. You can walk indoors, on the terrace, or in a safe place outside. Walking regularly helps control weight, increases stamina, and reduces stress. The best thing is that you don’t need any special equipment or special place to walk, just regular practice is enough.
Chair Exercise
Chair exercise is a great solution for those who cannot exercise standing for long periods of time due to excess weight. You can do arm and leg movements, leg lifts, arm raises, or light twists while sitting in a sturdy chair. This moves different parts of the body, improves blood circulation, and burns calories, while not putting pressure on the joints. Doing chair exercises for 10–15 minutes every day gradually improves fitness and keeps the body active. This is a very safe and easy exercise, especially for beginners.
Side to Side Move
This is a simple and low-impact exercise that slightly increases the heart rate but does not put extra stress on the body. Standing, raise one leg to the right, then bring the left leg to the same side and join it. Then do the same on the left side. Slowly continue moving in this way on both sides. If you want, you can move your hands up and down or back and forth with it. Doing this move for 5-10 minutes every day burns calories, improves balance, and keeps the muscles active. This is a very effective exercise for beginners.
Light Stretching
Light stretching is very effective in keeping the body flexible and active. It reduces joint stiffness, improves blood circulation, and prepares the body for exercise. It is good to stretch for a few minutes after waking up in the morning or before and after exercise. For example, raise your hands above your head and pull, slowly rotate your neck right and left, stretch your legs forward and bend slightly, and try to touch them with your hands. These should be done slowly and naturally, so that there is no pain or strain. Regular stretching keeps the body light and helps maintain fitness.
Low-impact cardio
Low-impact cardio is very beneficial for those who feel pressure on the knees or joints due to excess weight. It can increase the heart rate without putting too much pressure on the body, and for example, walking in place, moving slowly with arms forward and backward, or doing light dance movements. Doing just 10–15 minutes a day regularly burns calories, strengthens the lungs and heart, and increases energy. The best part is that it does not require any special equipment and can be easily done at home.
Yoga and breathing
Yoga and breathing exercises are incredibly effective for mental and physical well-being. Some light yoga asanas, such as Tarasana, Balasana, or Sukasana, relax the body and increase flexibility. Along with this, deep breathing reduces stress, increases concentration, and improves oxygen circulation in the body. Just 10 minutes of yoga and breathing exercises every morning can increase energy, improve sleep, and even help with weight management. The best part is that it can be done anywhere, without any equipment.
Workout Routine
The biggest mistake when starting a new workout routine is to do something too hard on the first day. The key to success is consistency and gradual improvement. You can follow the routine below 3 days a week and increase the time as your body’s ability increases.
Warm-up 5 minutes
Basic workout 10 minutes
Cool-down and stretching for 5 minutes
The importance of consistency and other tips
1. The importance of consistency
It is much more effective to do light workouts for 15 minutes 4 days a week than to do hard workouts for 2 hours one day a week. Your body gradually adapts to the change, and your muscles strengthen. It is normal to take breaks or slack sometimes. Don’t beat yourself up if you can’t work out one day; start again the next day. Avoid the “all or nothing” mentality. Stop weighing yourself in the beginning. Instead, notice if your sleep improves, if your clothes feel looser, or if you feel more energetic. These small successes are what will give you long-term consistency.
2. Introduction to healthy eating
Changing your diet with exercise can yield quick results. This doesn’t mean you have to give up everything:
Drink enough water: Keeping your body hydrated is essential for energy and digestion. Drink enough water every day.
Nutritious foods: Increase the amount of fruits, vegetables, and whole grains on your plate instead of processed or junk foods. Small changes can make a big difference.
Eat mindfully: Eat slowly and enjoy your meals instead of rushing. This reduces overeating.
3. Make your journey enjoyable
Music or podcasts: Listen to your favorite songs while exercising. This makes it easier to pass the time and provides mental energy.
Try something new: If your workout routine gets boring, add a new low-impact activity like light dancing or yoga.
Rewards: Reward yourself after achieving small goals , but don’t let it be food-related.
FAQ
Q1: What is the best home workout for obese women to start with?
A1: Low-impact exercises like walking in place, chair squats, wall push-ups, and seated leg lifts are safe and effective for beginners.
Q2: How often should obese women do home workouts?
A2: Starting with 3–4 days a week for 20–30 minutes is recommended. Gradually increase intensity as fitness improves.
A few words from CoreWellfit
Losing excess weight or keeping your body fit is not possible in a day, but small steps make a big difference. Doing these simple and low-impact exercises at home will gradually activate the body, burn calories, and improve mental health. The most important thing is to practice regularly and gradually progress within your limits.
Remember, you don’t need expensive equipment or a gym to live a healthy life; just willpower and regular practice are enough.
Start today, and take a step forward on the path to a healthy and beautiful life.
