If you are someone with obesity who wants to start exercising in the gym, it is important to know which exercises are safe and effective for you and which ones to avoid. Here are some tips:
DO:
- Low-impact cardiovascular exercise: Walking on the treadmill, cycling on a stationary bike, or using an elliptical machine are all great ways to get your heart rate up without putting too much stress on your joints.
- Strength training: Building muscle can help increase your metabolism and burn more calories. Start with light weights or resistance bands and focus on compound exercises that work multiple muscle groups at once, such as squats, lunges, and push-ups.
- Work with a trainer: A personal trainer can help you create a fitness plan that is safe and effective for your body type and fitness level.
DO NOT:
- High-impact exercises: Exercises like running, jumping, or plyometrics can put a lot of stress on your joints and increase your risk of injury.
- Overexert yourself: It is important to start slow and gradually increase your intensity and duration over time. Overexerting yourself can lead to burnout or injury.
- Compare yourself to others: Everyone's fitness journey is unique, and it is important to focus on your own progress rather than comparing yourself to others in the gym.
Remember, it is important to listen to your body and work within your limits. With patience, dedication, and consistency, you can achieve your fitness goals and improve your health.
Recommended Reads for Your Journey
Below, you'll find a carefully curated selection of books. Some of these are personal favourites that have inspired and enriched my life, while others come highly recommended by readers and critics alike. Whether you're seeking knowledge, entertainment, or inspiration, these books are worth exploring. If you choose to purchase through these affiliate links, I may earn a small commission at no extra cost to you—thank you for supporting my work!
8-week exercise focused weight loss program - by TheWellnessSpace https://thewellnessspacee.com/products/8-week-scatica-focused-exercise-program
How to Cook for Beginners: An Easy Cookbook for Learning the Basics - by Gwyn Novak https://amzn.to/3EpHLko
The Science of Cooking: Every Question Answered to Perfect your Cooking - by Dr. Stuart Farrimond https://amzn.to/4hQULhk
The Obesity Code Cookbook: recipes to help you manage your insulin, lose weight, and improve your health: 2 (The Obesity Code, 2) - by Dr Jason Fung https://amzn.to/41547k2
Ultra-Processed People: The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food - by Chris van Tulleken https://amzn.to/42IGJKw
Deep Nutrition: Why Your Genes Need Traditional Food - by Catherine Shanahan M.D https://amzn.to/3Qan6DB
