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Exercises for Obese People -

Exercises for Obese People -
  • How Much Exercise Do You Need?
  • Things to consider before you start exercising
  • Here are some easy & effective exercises for obese people
  • FAQs

Obesity is a major health concern that affects a large population around the world. It is a condition characterized by excess body fat, which can lead to various health issues such as diabetes, high blood pressure, heart disease, and more. One of the most effective ways to manage obesity is through regular exercise. In this blog, we will discuss the recommended amount of exercise for obese people, things to consider before starting an exercise routine, and some easy and effective exercises that can help in managing obesity. We will also discuss how Ayurveda lifestyle changes can complement exercise in managing obesity.

How Much Exercise Do You Need?

The American Heart Association (AHA) recommends that adults engage in moderate-intensity aerobic exercise for at least 150 minutes per week or 30 minutes per day for five days a week. For obese individuals, this recommendation may seem daunting, but it is important to remember that even small amounts of physical activity can have significant health benefits.

Research has shown that obese individuals who engage in regular physical activity can improve their overall health and reduce their risk of chronic diseases such as diabetes and heart disease.

Things to Consider Before Starting an Exercise Routine:

Before starting an exercise routine, it is important to consider a few things to ensure that you are exercising safely and effectively.

Consult with a healthcare professional:

  • It is important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or are taking medication.

Choose the right exercise:

  • Choosing the right type of exercise is crucial for obese individuals. Low-impact exercises such as walking, swimming, and cycling are great options as they are gentle on the joints and provide a full-body workout.

Start Slowly:

  • Start slowly and gradually increase the intensity and duration of your exercise routine. This will help prevent injuries and allow your body to adapt to the new exercise routine.

Stay Hydrated:

  • Drink plenty of water before, during, and after exercise to avoid dehydration.

Stay Hydrated:

  • Drink plenty of water before, during, and after exercise to avoid dehydration.

Dress Appropriately:

  • Wear comfortable and breathable clothing and appropriate footwear to ensure your safety during exercise.

Easy and Effective Exercises for Obese People:


  • Walking is a low-impact exercise that is easy to perform and can be done anywhere. Start by walking for 10-15 minutes a day and gradually increase the duration and intensity.


  • Swimming is a great exercise for obese individuals as it is low-impact and provides a full-body workout. It also helps in building endurance and strength.


  • Cycling is another low-impact exercise that is great for obese individuals. It helps in strengthening the leg muscles and is a great cardiovascular workout.


  • Yoga is a gentle form of exercise that can help in improving flexibility, balance, and strength. It also helps in reducing stress and anxiety, which are often associated with obesity.

Ayurveda Lifestyle Changes for Managing Obesity:

Ayurveda is an ancient Indian system of medicine that focuses on achieving balance in the body and mind. In Ayurveda, obesity is considered a result of an imbalance in the Kapha dosha. Ayurveda offers various lifestyle changes that can complement exercise in managing obesity.

Follow a healthy diet:

  • A healthy diet is crucial for managing obesity. Ayurveda recommends eating fresh, whole foods that are easy to digest. Avoid processed and refined foods, fried foods, and sugary drinks.

Drink herbal teas:

  • Drinking herbal teas such as ginger tea, green tea, and cinnamon tea can help in boosting metabolism and aiding in weight loss.

Practice mindful eating:

  • Eating mindfully is an important aspect of managing obesity. It involves paying attention to the food you eat, chewing slowly, and savoring each bite.
  • Get enough sleep

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