How to start exercising when you are overweight

The fact that exercise improves people’s health and appearance, also improves self-esteem and self-confidence.

Practicing exercise regularly has many health benefits and can be an effective way to lose weight and keep it under control. Starting a healthy lifestyle that includes a new exercise routine when you are overweight can be difficult, especially if you haven’t been physically active in a long time.

Staying motivated is important to keep from giving up, and focusing on the benefits of exercise can help motivate you to get started and continue. Of course, always talk to your doctor before starting any exercise program.

Benefits of regular exercise

Being overweight can affect people’s self-esteem, and is also a major factor in developing health problems such as high blood pressure, heart disease, and type 2 diabetes. According to the American Heart Association, even a small loss of Weight can produce many health benefits. In fact, if you are overweight, losing just five to ten pounds can help lower your blood pressure and reduce the strain on your heart.

Among the benefits, exercise can also improve cholesterol. Physical activity increases your HDL cholesterol (or “good” cholesterol), while lowering your LDL cholesterol (or “bad” cholesterol). Also, you are more likely to get a good night’s sleep, which can improve your concentration and productivity.

The fact that exercise improves people’s health and appearance also improves self-esteem and self-confidence.

Make exercise a regular part of your daily routine

You don’t need to join a gym or start training for a half marathon to start exercising. First, check with your doctor to make sure you are healthy enough to start an exercise program. The easiest way to start exercising is to find ways to incorporate physical activity into your day:

Skip the elevator and go up the stairs.

Park away from the store entrance.

Sit on an exercise ball at work to strengthen your core and back muscles.

Go for a walk at lunchtime or after work.

Use hand weights or resistance bands while watching TV.

Put on some music and dance.

Increase your activity to lose weight

If your goal is to lose weight, it is important to exercise to help you do so. The results will appear depending on the intensity and time spent exercising. To start exercising, follow a few simple tips:

Start slowly.

Start your new exercise program and give your body time to adjust to the activity.

Do something you enjoy.

Take in the scenery as you walk or bike through a neighborhood park. Listen to podcasts while using an elliptical machine.

Exercise with a partner.

Connecting with others can keep you motivated to exercise more.

Keep hydrated.

Drink plenty of water before, during, and after you exercise.

Change your exercise routine from time to time.

A variety of physical activities help you stay motivated and avoid boredom.

How much exercise do you need?

The U.S. Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic exercise a week, combined with strength training at least two days a week and flexibility exercises and stretching. 

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