How to Start Exercising Comfortably if you're Overweight

How to Start Exercising Comfortably if you're Overweight

Posted by Jack Miller on 31st Dec 2020

If you've made the decision to lose weight - well done! But it can be scary to start, especially if you're worried about getting out of breath, chafing or hurting yourself. You might turn on an exercise video and think 'there's no way I can do that', but there is, it just takes time. Going to your first exercise class, stepping out the door for the first run, even trying a few squats at home - these are all amazing first steps. If you're on the heavy side and worried about starting your new exercise regime, here are our top tips.

Start slow

It's really important that you don't try and run a marathon straight away, because chafing when you're running is so common and very stressful. You want your first few workouts to be slow and easy. Getting in 10,000 steps a day might seem like a million miles away for you, but start slow, and try to get in an extra 100 steps if you've got a fitness tracker. Give your body time to adjust to getting active.

Go for a walk close to home

Walking is one of the best ways to start exercising if you're overweight. Try and start with just a simple walk around the block. If you're feeling fine, try and walk until you can feel your heart beating and you feel a little out of breath. Make sure you walk close to home so you can head back when you're ready. Walking is a low impact activity which can improve mobility, heart health and general fitness levels and you can go a block further every day or every week and start to push yourself slowly.

Protect yourself from chafing

Chafing can be so painful and uncomfortable, but at No More Chafe, we have the perfect solution. Our thigh guards are designed to be super comfortable and stop any chafing. You can wear them underneath your clothes and that extra comfort can make your first workouts far more manageable. Try these ways to prevent chafing if you're concerned about it too.

Stay hydrated

It's very important to make sure you are hydrated when you exercise, so have a drink of water before and take a water bottle with you if you're leaving the house.

Try some exercises at home

If you're nervous about exercising outside, there's no reason why you can't start getting fit at home. Many of us have been stuck inside for way longer than we would have liked, and if you've been working from home you might need to schedule in some extra time for keeping fit. Try doing a few squats, some gentle yoga stretches or blast some music and have a dance. Any way you can add some activity to your day is a brilliant step towards losing weight.

Get some support

A fitness buddy is a brilliant way to keep yourself motivated and lose weight. If you have a friend who also wants to start shifting the kilos, ask them to go for a walk with you, or try a class together. Having that support can be vital, and it can be far more fun too!