There are many exercises available to overweight or obese people. Carrying excess weight can often place more stress on weight-bearing joints. Therefore it is advisable from a medical standpoint to engage in activities that do not require as much joint movement.

Before this article details the exercises available to overweight people, this article will detail a helpful mental checklist that must be undertaken before beginning an exercise program, without which such a program may well fail.

Firstly, outline your goals for this program. Are you interested in fat loss? Are you interested in increasing your fitness and muscle mass so as to be able to move more easily?

Once your goals have been established, set down realistic targets. For example, you might want to consider losing X number of pounds by December, and Y by March the next year.

Finally, you must fully concentrate your mental power to the task ahead. Concentrate on your goals and your plans, and force your mind to acknowledge that you will not accept failure. Force yourself to do everything you can to achieve your goal, to listen to your body but not to give in to cravings. For example, after an exercise program, your body may demand a high joule drink, but by filtering your body's demands through your mindset, you will then have the strength to reject this demand to opt for a healthier alternative such as sugarfree Tang. Caloric restriction and a healthy diet high in protein and low in carbohydrates are essential in any weight loss program.

Once you are fully mentally and physically dedicated to your goals, you can then set up a training regimen, with safe exercises. After all, getting injured will delay the attainment of your goals. The following are some exercises that minimize the risk of injury, especially among the overweight/obese population.

1) A small trampoline minimizes joint impact. When I put one in front of a TV, I was able to happily bounce for 1-2 hours.
2) Swimming exercises all the major muscle groups and is a useful exercise as the body is supported by water, also minimizing joint impact.
3) Walking is also useful. Try walking on a grassy, level surface to minimize impact (for example in a park). When you are comfortable walking for an hour, increase your speed to a brisk walk. Then progress to an incline.
4) Finally, weight training is also of great use as weight training builds muscle, which increases the metabolic rate.
5) Bodyweight exercises such as pushups and sit-ups are also of benefit as they can be done at any time, in almost any place.
6) An elliptical training or an exercise bike are useful methods of cardio as well.

There are options available to overweight and obese people; one just needs to make sure that safety is a priority without sacrificing intensity.

Learn more about this author, Edmund K.
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