Ready to fight obesity? Here are 5 beginner exercises to help you get started

Are you looking to fight obesity and improve your overall health, but not sure where to start? Exercise is an excellent way to combat obesity and its associated health complications. Whether you’re a beginner or have been inactive for a while, incorporating exercise into your daily routine can be a game-changer. Let us introduce you to 5 beginner exercises to fight obesity.

Obesity is a growing concern across the world, and it is crucial to maintain a healthy body weight to avoid health complications. While your diet certainly needs to be watched, exercise is an excellent way to combat obesity and improve overall health. According to a 2022 study published in the National Library of Medicine here are 5 exercises that are great to fight obesity.

Beginner exercises to fight obesity

1. Walking

Walking is a low-impact exercise that is perfect for beginners. It is an excellent way to burn calories and get your heart rate up without putting too much stress on your joints. Aim to walk for at least 30 minutes every day, or if you are just starting, begin with a few minutes and gradually increase your time as your fitness level improves.

2. Cycling

Cycling is a fun and easy way to exercise, making it great for beginners. It helps to improve your cardiovascular fitness, burn calories, and reduce the risk of obesity-related health complications. If you have access to a stationary bike or a bicycle, aim to cycle for at least 20-30 minutes every day.

3. Dance

Burning some calories by doing something you love is the best way to lose weight, so if you are someone who is passionate about dancing, you must also know the benefits of dance for weight loss. According to the study, 30 minutes of dancing, 4-5 times per week, will help you burn the necessary calories.

4. Alternate exercise routine

Strength training helps to build muscle, increase your metabolism and burn calories. If you are a beginner, start with body weight exercises such as squats, lunges, push-ups, and planks. But these can be hard to do if you are just starting but rather than not doing them, try doing their simpler variations which will be effective too. Aim to do strength training exercises 2-3 times a week, giving your muscles time to rest and recover between workouts.

5. Yoga

Many people practice yoga for weight loss. It is a low-impact exercise that helps to improve flexibility, balance, and strength. It is an excellent way to reduce stress, improve mental health, and promote overall wellness. If you are a beginner, start with basic yoga poses and gradually work your way up to more challenging poses as your flexibility and strength improve.

Remember, consistency is key when it comes to exercise. Start slowly and gradually increase your time and intensity as you become more comfortable with the exercises. Also, don’t forget to maintain a healthy diet and stay hydrated to support your fitness goals. With dedication and commitment, you can successfully fight obesity and improve your overall health and well-being!

Prevent obesity with these lifestyle habits for long-term health benefits

: Half of the world’s population is moving towards becoming obese. Let’s take a look at 5 tips that can help prevent obesity.

Obesity is a harsh reality of modern-day lifestyles. People who are healthy or come under the category of normal weight can become obese in no time if they don’t keep up their healthy habits. Even kids can turn obese if nobody focuses on their eating habits. Obesity doesn’t mean looking physically unattractive. The repercussions on our health is the thing we need to worry about. So, here we are with 5 tips on how to prevent obesity.

Obesity is a major public health concern worldwide, and it has been associated with various health complications such as type 2 diabetes, heart disease, stroke, and some cancers. The World Obesity Federation’s 2023 atlas suggests that over 4 billion people may be overweight or obese within the next 12 years, compared to over 2.6 billion in 2020.

Let’s take a look at how to prevent obesity in adults

1. Maintain a healthy diet

This goes without saying because what you eat has a direct impact on your weight and health. One of the most effective ways to prevent obesity is to maintain a healthy diet. According to research, consuming a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can help prevent obesity. A balanced diet ensures that your body is getting all the nutrients it needs without consuming excessive calories.

It is also important to avoid processed and high-calorie foods such as fast food, junk food and sugary drinks, as these can contribute to weight gain. Instead, opt for home-cooked meals and choose healthier snacks, such as nuts, fruits, and vegetables.

2. Engage in physical activity

Physical activity is another important factor in preventing obesity. Regular exercise can help you maintain a healthy weight by burning calories and building muscle mass. According to the US Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.

Additionally, incorporating strength training exercises can help build muscle mass and increase metabolism, which can help burn more calories throughout the day.

3. Get adequate sleep

Research has also shown that getting adequate sleep can play a role in preventing obesity. Studies have found that inadequate sleep can lead to hormonal imbalances that can contribute to weight gain. Adults should aim for 7-9 hours of sleep per night to ensure optimal health and weight management.

4. Reduce stress

Stress is another factor that can contribute to obesity. When you’re stressed, your body produces cortisol, a hormone that can increase appetite and lead to weight gain. Therefore, it is important to manage stress effectively to prevent obesity. Engaging in stress-reducing activities, such as meditation, yoga or deep breathing exercises, can help manage stress levels and reduce the risk of weight gain.

stress causes obesity

Stress can lead to many health problems like obesity! Image courtesy: Adobe Stock

5. Practice mindful eating

Mindful eating is another strategy that can help prevent obesity. Mindful eating involves paying attention to your food and eating in a way that promotes awareness and satisfaction. This means avoiding distractions, such as watching TV or using your phone while eating, and paying attention to your hunger and fullness cues.

Research has shown that mindful eating can help prevent overeating and promote weight loss, as it helps you recognise when you are full and avoid consuming excess calories.

So, follow these tips and maintain a healthy routine to keep obesity and related diseases at bay!