Obesity and Exercise
Whether you have been diagnosed with obesity or you are simply trying to lose a few pounds, you may be wondering how to best fit exercise into your weight loss plan. Experts agree that physical activity is an important part of overall health, but there are many different ideas about the best way to work out. Should you take up running or will it be too hard on your joints? Will strength training help with weight loss? The key to a successful exercise routine is figuring out what works for you, but there are special considerations for exercising with obesity.
Exercise and Weight Loss
Excess weight or obesity are often the result of an imbalance between the energy (calories) that we take in and the energy we expend. The increase in obesity among Americans has coincided with a decrease in physically active work—more than 40% of us have sedentary jobs.1 If your lifestyle is not very active, adding in exercise can have many benefits, including weight loss. Diets that reduce caloric intake can help you lose weight, but studies show that people who are physically active are more likely to keep weight off, while people who do not work out regularly are likely to regain weight.2
How Often Should You Work Out?
The Centers for Disease Control recommends 2.5 hours of moderate-intensity aerobic activity per week for most adults, but they point out that people with a weight loss goal may need to increase their physical activity beyond that recommendation in order to see results.3 If you do not currently have an exercise routine, remember that some exercise is better than no exercise and it can be beneficial to ease into a new routine. You should check with your doctor before starting any new physical activity and discuss what type and frequency may be best for you.
Safe and Effective Workouts for People With Obesity
Obesity can cause an increased risk of conditions such as osteoarthritis and joint pain, so choosing exercises that are lower impact can be beneficial.4 Work with your doctor or medical team to choose exercises for your routine.
Walking
The American Heart Association and the Arthritis Foundation support walking as a great way to promote better cardiovascular health, improved joint health, and weight loss.5,6 Keep a brisk, steady pace (aim for a 15 minute mile) to get the health benefits of walking for exercise.
Swimming
Getting in the water for a swim or a water aerobics class is a smart way to get a weight-loss promoting cardiovascular workout with 80 to 90% less impact on your joints.7
Yoga
Yoga is low impact and can promote flexibility. Studies also show that it can help reduce waist size and is particularly beneficial for people with abdominal obesity, which is known to cause obesity-related health issues.8
Strength Training
Body resistance and weight lifting exercises can improve strength, mobility, and overall health for people with obesity.9 Proper form is important for these types of exercises, so consult a trainer or other professional before starting a strength training program.
Health Benefits of Physical Activity
Regular exercise has many immediate and long-term benefits:10,11
- Improved mood and reduced anxiety
- Better sleep
- Weight management
- Improvement of type 2 diabetes
- Lowered risk of certain cancers
- Lowered risk of cardiovascular disease
- Lowered risk of stroke
- Increased strength and flexibility
- Improvement in bone density
- Better mobility and overall function
Tips to Start and Stick to an Exercise Routine
Maintaining a healthy exercise routine is a foundation of self-care. Here are a few tips to help you make physical activity a priority:
Schedule Exercise Times
Life is busy and if you don’t set aside time specifically for your workout, you may find yourself going days, weeks, or longer without exercising! Block off time in your calendar to work out.
Get a Workout Buddy
Accountability can be a powerful motivator—if you find yourself canceling scheduled workouts, try including a friend or family member in your plans. A dog can also be a great workout buddy!
Find Activities You Love
Exercise can be something that you look forward to! It should be challenging, but it should not be something that you dread. Try different activities and stick to ones that are fun for you.
Reward Yourself
Keep track of your physical activity and celebrate your progress, such as a full month without missing a workout. Your reward could be new workout gear or simply a celebratory post on social media.
1 Brownson RC, Boehmer TK, Luke DA. Declining rates of physical activity in the United States: what are the contributors? Annu Rev Public Health. 2005; 26:421-43
2 Lee IM, Djousse L, Sesso HD, Wang L, Buring JE. Physical activity and weight gain prevention. JAMA. 2010; 303:1173-9
3 Centers for Disease Control and Prevention. Physical Activity for a Healthy Weight. Available: https://www.cdc.gov/healthyweight/physical_activity/index.html#howMuch Accessed October 20, 2020.
4 King LK, March L, Anandacoomarasamy A. Obesity & osteoarthritis. Indian J Med Res. 2013;138(2):185-193.
5 American Heart Association. Walking, take the first step. Available: https://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking_UCM_460870_SubHomePage.jsp Accessed October 20,2020.
6 Arthritis Foundation. 12 benefits of walking. Available: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking Accessed October 20,2020.
7 Turner, A. Swimming for Weight Loss. Obesity Action Network. Available: https://www.obesityaction.org/wp-content/uploads/Swimming-for-Weight-loss.pdf Accessed October 20,2020.
8 Cramer H, Thoms MS, Anheyer D, Lauche R, Dobos G. Yoga in Women With Abdominal Obesity-a Randomized Controlled Trial. Dtsch Arztebl Int. 2016;113(39):645-652. doi:10.3238/arztebl.2016.0645
9 Clark, Kristine N. M.S., RCEP Balance and Strength Training for Obese Individuals, ACSM’s Health & Fitness Journal: January-February 2004 – Volume 8 – Issue 1 – p 14-20
10 Mayo Clinic. Exercise: 7 benefits of regular physical activity. Available: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed October 20,2020.
11 Centers for Disease Control and Prevention. Benefits of Physical Activity. Available: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm Accessed October 20,2020.
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