ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Best Exercise for Obese Women and Overweight People

Updated on June 27, 2020
Obese and Overweight
Obese and Overweight | Source

Exercise for Obese and Overweight

Obese women and overweight people should do exercise, if they want to lose weight fast. Diet alone will not help, you should combining with exercises. Here the best exercises that have been proven: walking exercise, water exercise in pool, and cycling exercise like recumbent bike and mini-cycling. Each exercise is easy and the results have been proven for obesity and overweight people.


Best Result Exercise Guaranty

How to convince you for the best result? If you want to guaranty the result for yourself: obese women and overweight people should do both exercise and diet at least for the first 3 month. Here the basic tips how to do exercise for the best result:

  1. Keep do your DIET.
  2. Do routine EXERCISE.
  3. Patient and Steadfast
  4. Positive thinking for Best Result
  5. Gratitude the Result


Result of Routine Exercise
Result of Routine Exercise | Source

Best Result of Routine Exercise

You can only judge the result if you already do the ROUTINE exercise for at least for the first phase of 3 (three) month. Result is varied, but for the regular exercise, obese women or overweight people will lose weight monthly:

  • Lower lose weight : 4.4 - 6.5 Lbs (2 - 3 kgs) / month
  • Average lose weight : 6.6 - 11 Lbs (3 - 5 kgs) / month
  • High Best result : > 11.1 Lbs (5 kgs) / month


30 minutes exercise
30 minutes exercise | Source

Routine Exercise for Obese and Overweight

For the first phase of 3 month, follow the basic instruction below:

  1. Chose one or combine the exercise: walking, water exercise, recumbent bicycle, mini-cycle, and sitting exercise. (See explanation below).
  2. Do exercise 30 minutes
  3. Do exercise 3 times in a week
  4. Wear proper shoes or dress
  5. Monitor your weight lost weekly


Monitoring Your Weight Lose Weekly

  1. Before you begin the routine exercise, weigh your body and make a note and date.
  2. Monitor your weight lose progress each week.
  3. Be patient with the result, in the first week, maybe you only lost weight about 0.44 Lbs (0.4 Kgs).
  4. For the next week, it will be around 1.32 Lbs (0.6 Kgs) as average result. If you gain higher than it, you are in the level of best result.
  5. If your result is lower level, review your diet and exercise method. Find out the problem and solve it for the next week.
  6. If you already gain the average result, continue your diet and exercise. You only allow to increase your exercise time become 35 - in the second month; and 40 minute in the third month.
  7. Be patient and steadfast. You work for permanent and steady result, while your body made adjustment and adaptation into your exercise.
  8. Monitor your body shape, which one is more slim and tight.
  9. Ora et labora: Pray and Exercise. Positive thinking and expecting the best result.


Walking is good for overweight people
Walking is good for overweight people | Source

Walking Exercise

  • Warming up like stretch your body, etc.
  • Start to walk 30 minutes 3 times in a week. Remember, the first 20 minute it will burn sugar calories in your body; and the last 10 minutes will burn fat.
  • Do not push yourself too hard. Take a rest if you need too.
  • After the first 3 months, you can increase the frequency 3 - 5 times in a week. Increase the times 5 up to 10 minutes each session.
  • The best amount of time for loosing weigh is 60 minutes (one hour) per session. But I recommended you do that after finishing the first 3 month phase.


Benefits of Walking Exercise

  • You can do walk anywhere: stair, backyard, park, etc.
  • Walking is best exercise for obese women and overweight people because it easy and slow. Walking exercise will avoiding you from jolt and joint injury arthritis problem.
  • If you have arthritis, walking problem (morbidly obese), or other problems, you can try water exercise.


Water / Aquatic Exercise

  • Water exercise means you do walking in the deep water (waist or chest deep) in pool.
  • Walking in deep water is easier than walking in land. You will feel lighter because water reduces your body weight sensation about 90 percent.
  • For obese or overweight people with arthritis and joint problem, do walking in warm water (90 F).
  • Wear water shoes, floating belt, buoy, or other if you need too.


People exercise in water
People exercise in water | Source

Step of Water Exercise

  • Warming up like stretch your body, etc.
  • Start walking in pool for 60 minutes (1 hour); 3 times in a week.
  • Start slowly; take a rest if you need too. For instant, for the first week, just enjoy walking in water and made yourself comfortable.
  • Make the improvement for the second week, and so on. You can combine walking while exercise your arm, etc.
  • After the first 3 months, after walking in water, try swimming in the shallow end of pool.
  • Swimming will impacted to whole of your body and reduces your weight significantly.
  • Make your target, after 6 month, you will be combine walking and swimming.


Women exercise on water
Women exercise on water | Source

Benefit of Water Exercise

  • Walking in water is easier for obese women and overweight people.
  • Warm water reduces and heals your arthritis and joint pain.
  • Walking in water improves heart rate and blood circulation.
  • Low impact exercise because your joint more easier to support body weight.
  • It is always fun in the water.


Cycling Exercise

The cycling exercise is same with walking exercise method. But for obese women and overweight people, choose stationary bike or recumbent bike with body weight support like seat and backrest. Start pedaling slowly. If recumbent bike is not comfortable, you can try mini-cycle for hand. You sit down while your hand is pedaling the saddle.

The benefit of cycling exercise bike is you can do it at home. Good gyms usually have recumbent bikes for person with weight 300 lbs.


Recumbent bike exercise Tips

  • Recumbent bike with 300-pound weight capacity.
  • Recumbent bike with good seat and backrest.
  • Well constructed and good features.
  • Recumbent bike should be quite, smooth, and stable ride. So you can do it while listening music, watching tv or reading a book.


Mini-cycle exercise Tips

  • Portable exercise bike is easy to carry and use.
  • You can do exercise while sitting either with your arm and leg.
  • Choose mini-cycle that did not slip in the floor; or buy anti-slippery accessories.
  • Best exercise for person in a wheelchair, physical disabilities, etc.


Diet for Obese and Overweight People

Here some good article about diet and how to lose weight fast for obese and overweight people. You can combine it with your diet method and exercise.


working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://corp.maven.io/privacy-policy

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)