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Everyone knows that exercise is good for health. Especially when we exercise regularly along with eating healthy food in moderation. It even reduces the risk of developing diseases such as obesity, heart disease, diabetes, but for people who are overweight. or is obese Exercise seems very difficult. Because you may not know where to start. Or what kind of exercise should be appropriate? So we have some advice for you to make people who are overweight can exercise easily. and truly good for health

I have a lot of weight and exercise. How good is it?
overweight It is an indicator that your body is using less energy than the amount of calories your body consumes. Several research findings indicate that Most of the adults who exercise or move regularly. will have a healthy weight than those who rarely exercise or sedentary

Therefore, when people who weigh a lot or overweight, turn to exercise regularly or frequent body movements Whether by doing housework, gardening, etc., it helps to reduce the risk of developing type 2 diabetes, cardiovascular disease. high blood pressure sleep apnea including depression

Overweight, how to exercise?
when people are overweight exercise at moderate intensity or higher At least 30 minutes a day, 5 days a week or more. It will help you lose weight effectively. You can do a 30 minute workout, or split it up into intervals. Not less than 10 minutes at a time, but if someone is already exercising with some moderate intensity. May need to exercise more intensely. The weight will be noticeably reduced.

in general To lose 1 pound of body fat, or about 0.45 kg, you need to burn about 3,500 calories. Kilograms or obese people will start exercising. Should consult a doctor or specialist first. This is especially true if you're taking medication such as blood pressure medication, so your doctor can advise you if you need to undergo any pre-workout tests. Or what type of exercise are you suitable for? how much concentration

in exercise Should choose the right exercise clothes and shoes. Clothing must be well ventilated. not too sarcastic As for shoes, you must choose to support a lot of weight or impact. will not affect the knees or joints

proper form of exercise
a person who has a lot of weight or is obese You should start doing low-impact exercises as follows:

walking
Walking is considered a form of exercise. suitable for people of all ages especially those who are overweight Because you only have shoes that are suitable for walking. You can walk and exercise anywhere. Whether in the park, around the village or walking on the fitness track. Walking is a low impact exercise that helps build strength and flexibility in the lower body as well.

However, walking exercises may not be suitable for people who suffer from knee pain, back pain, or hip pain, so if you have any of these problems you should consult your doctor first.

For those who are overweight and just starting to exercise. You should start by walking for 10-15 minutes on a daily basis. then gradually Increase the amount of time to walk up to 30 minutes a day and if the weight starts to drop. or feel that the body is stronger Might switch to walking faster A moderate intensity walking exercise is walking 100 steps in 1 minute, or 3,000 steps in 30 minutes.

running in water
water exercise Suitable for people with joint pain or difficulty in moving. if you are overweight Swimming may be too harsh for you. But there is another interesting option is aqua jogging.

jogging or walking in the water Along with wearing a support belt, you can exercise without impact. When starting a workout with running in the water One thing to keep in mind is that your feet should never step on the bottom of the pool. So that your body can use its full energy. This form of exercise requires a certain level of strength. So you should start slowly. When I feel myself getting stronger and then gradually Increase the intensity or duration.

group exercise
Group exercises or classes Very suitable for people who want to exercise friends. and need advice on the correct exercise But before entering any exercise class You should study the basic information first whether it is suitable for people who are overweight or not. Because some classes may be moving too fast or exercising in a posture that is not suitable for people with a lot of weight.

If you're not ready for a class yet, you can do the video exercises at home first. But don't forget to find a low-impact workout video tutorial. Or exercise for people with a lot of weight.

muscle strength training
muscle strength training It will help adjust your posture to be more correct. It also increases the flexibility of the joints. Moreover When you strengthen your muscles or build more muscle Your body will burn more energy and last longer. Even if not in the exercise period

You can easily start strength training at home with weights or dumbbells, or you can use a personal trainer. will learn the necessary exercise patterns and techniques If anyone exercises in the gym You can ask for basic advice from the fitness staff.

When people who are obese or overweight exercise The important thing that you need to memorize is. The form of exercise is not as important as the intention. Try different exercises to see which exercises are best suited for you. Or do it and be the happiest?

And don't forget to write down your own data and exercise progress. because in addition to observing the development of exercise You may need to keep it for consulting your doctor. and no matter what form of exercise You should always warm up and cool down. to reduce the risk of injury and muscle pain


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