Incorporating movement into your routine is an important part of your weight loss journey. More than just a way to burn calories, exercise is important for building metabolism-boosting muscle and increasing your overall mobility. People who exercise regularly will benefit from it for decades to come.
Exercise has so many benefits, but we all know starting an exercise routine is easier said than done. There is some good news – an exercise routine doesn’t have to include miles of cardio and hours of lifting in the gym. All exercise, for any length of time, has been proven to have health benefits, even just 5-10 minutes per day. Especially for beginners with a significant amount of weight to lose, it’s important to start slow and ease your way into movement with low-impact exercises that meet you at your level.
Here are a few options that fit this criteria that we love.
Walking
Most of us walk at least a little every day, why not do it for a little longer? Taking a walk for 30 minutes a day will reduce the risk of heart disease and stroke, strengthen bones, improve balance, and increase your muscle strength and endurance. Plus, it’s free and a pleasant way to incorporate some time outdoors into your routine.
Walk with friends and family to make it a social activity, or listen to music or your favorite podcast for a little me-time. There’s no right or wrong way to take a walk, whatever gets you out and moving is best!
Biking
Whether on a standard bicycle or a stationary bike, cycling is a great low-impact way to get some cardio in. Biking outside is a great way to get some fresh air on a beautiful day, but a stationary biking session comes with the same physical benefits with some added safety since you can stop whenever you need. To pass the time on a stationary bike, try watching your favorite TV show or a new movie while you cycle.
Swimming
Swimming is the secret calorie burner – the water keeps you cool and adds resistance to your movements, helping you burn more than you would on land. You might try a water aerobics class led by an instructor to give you some tips for low-impact exercises to do in the water, or you might enjoy swimming laps at your local pool. Exercising in the water reduces the impact of your movement on your joints, which is why swimming is a great option if other forms of exercise cause you to feel joint pain.
Yoga
Yoga is a great low-impact way to increase mobility with classes suited to every experience level. If you’d like an instructor-led class, check out a local yoga studio near you. They usually offer discounts for new students. If you’re not ready to go straight to a studio, that’s no problem either, there’s a wealth of free beginner yoga classes online. YouTube is a great resource, and Yoga with Adriene is a popular choice for beginners.
The Strange & Unusual
For some people, conventional exercises of any kind will feel like a chore. Luckily there are plenty of unconventional ways to get yourself moving that hardly feel like exercise. You’ve probably heard of dance fitness classes like Zumba, but have you ever tried a hula-hooping class? Or a trampoline fitness class? If your goal is to increase your daily movement, you’re free to do so in any way that works for you. Whether that’s dancing, hula-hooping, playing ping-pong, or joining a recreational dodgeball league, if it gets you moving and grooving, you’re doing it right.
Take Care of Yourself
Remember that you’re starting an exercise routine to take care of your body, not to harm it! You can prevent injuries by being mindful of your body during exercise and by making sure to stop if anything starts hurting. It can be helpful to work with a trainer or take a class with a certified fitness instructor, they will be trained in injury prevention and might have some tips for working around any preexisting conditions you might have.
Every step, no matter how small, brings you closer to your weight loss goals!