Exercise can be very helpful in reducing obesity and improving physical health. Regular physical activity can boost metabolism, increase energy levels and help the body burn calories and lose fat. But what type of exercise is best for existing overweight and what else should we look out for? We will get to the bottom of these questions in this article.
WHICH TYPES OF SPORTS ARE BEST SUITED?
There are many different types of physical activity that can be helpful with excess weight. These include endurance training such as running, cycling or swimming, strength training such as weightlifting or bodyweight exercises, and flexibility training such as yoga or Pilates. However, depending on how pronounced the overweight is, it should be noted that sports that are gentle on the joints should be chosen in order to avoid injuries and any damage. Swimming and cycling are particularly suitable for this purpose, because the body’s own weight does not press on the joints and the like. But Nordic walking is also a good way to start, and once the weight has been reduced and endurance has been trained, you can move on to jogging. In addition to swimming, aqua fitness is also easy on the joints but still efficient. Muscles can also be built up gently in the gym or with your own devices and equipment such as medicine balls and the like, and strength training can support weight loss.
Besides deliberate sports activities and units, it is also helpful to increase the movement in everyday life. Small, active routines are easy to establish with short walks during the lunch break, cycling or walking to work. You can also park a little further away when you go shopping or get off the train or bus 1-2 stops earlier to integrate a little more movement without much effort. Of course, it is important that the fun does not fall short, because otherwise the motivation fades very quickly. That’s why it’s a good idea to try out different types of sports or to make appointments with others in sports courses, walking groups, etc. at fixed times.
WHAT ELSE SHOULD BE CONSIDERED?
Before starting sports, if you are overweight, you should consult a doctor to rule out any health risks and, if necessary, talk to a qualified trainer about suitable sports activities or a workout plan. In order to avoid incorrect stress on the joints, good sports shoes with cushioned soles should also be purchased and comfortable, suitable sports clothing should be worn for your own well-being.
In addition, it is important to note that exercise alone is probably not enough to reduce excess weight in the long term. A balanced diet is therefore also crucial to achieve a calorie deficit and promote weight loss. Again, professional assistance can be consulted to create diet plans that are tailored to individual needs and preferences.
In any case, however, it is important, both in terms of exercise and nutrition, not to overexert oneself. It takes time to build up muscles and stamina, and a change in diet cannot be achieved overnight. Therefore, small, achievable goals should be set step by step. And even if there is a minor setback some day, that is not the end of the journey. The next day can then be started again with full motivation.