6 Best Exercises for Obese Beginners at Home

Shayla Whitter

One of the main reasons why overweight people don’t stick to their exercise regime is that they get too tired to continue.

Exercising is ten times more challenging for people who are obese than for those who are at a healthy weight. So much so that performing simple actions like squatting or walking requires extra strength and stamina because your skeletal framework can barely keep up with weight.

But don’t worry; by making some minor adjustments and using some external support, exercises can be made much easier and less taxing on bones without sacrificing any of the benefits.

Without further ado, let’s check out some simple exercises for obese beginners that are easy to do at home.

Modified Crunches

Crunchers are the go-to exercise when it comes to getting rid of abdominal fat and getting shredded abs. But this is a challenging exercise as it demands a lot of strength; luckily, you can modify crunches to be easier if you use a bed with pillows supporting you to lift your back.

  • Lie on your back with knees bent.
  • Place your hands gently behind your head, chin tucked.
  • Engage your core and lift head and shoulders off the ground.
  • Hold briefly at the top.
  • Lower down slowly and with control.
  • Repeat for desired reps.

Wall Pushups

If traditional pushups are too difficult, try practicing wall pushups. This modification of the standard pushup engages all the muscles that a standard pushup would, including the chest and triceps muscles, without putting too much pressure on the joints.

Start by standing hip-width apart from the wall, placing both palms firmly at shoulder-level height — make sure you are reaching comfortably for maximum effectiveness! 

  • Flex those elbows gradually until the nose touches the wall’s surface while keeping that back straight. 
  • Finally, move slowly away from the wall – don’t overstretch!
  • Your body should be at 45 degrees while performing these pushups. 
  • Try to take it slowly, and don’t push yourself too much.


Walking is a highly underrated form of cardio. Walking is a great activity to focus on to get fit and drop some pounds. While the specific health benefits of walking can vary by gender and body type, generally, a mile-long walk can burn around 100 calories.

Furthermore, walking is just as beneficial as jogging or running if you’re hoping to reap the cardiovascular benefits of these activities. Getting your heart rate up is essential for a good cardio workout, and even a slow walk might do the trick.

Seated Knee Lifts

Seated leg lifts are a simple and effective exercise that can help strengthen your leg muscles. Here’s how to do seated leg lifts:

  • Sit toward the front edge of the chair to ensure your back is not resting against the chair’s backrest.
  • Lift one leg straight out in front of you while keeping your knee extended but not locked.
  • Lift your leg to a comfortable height, aiming for at least a 45-degree angle with the floor. You can lift it higher if you’re able.
  • Hold the raised position for a moment, focusing on engaging your thigh muscles.
  • Slowly lower your leg back down to the starting position, keeping it under control.
  • Perform the same movement with the other leg.
  • Start with 10 reps for each leg.

Supported Squats

Squats are not an easy exercise; they require a lot of balance, core activation, and muscle awareness to pull it off perfectly, but using something to hold on to can make it much easier and simpler to perform.

You can get assistance throughout the movement by utilizing a chair or a walking cane, or you can sit up and down from a couch slowly and with controlled movements. 

Either option is acceptable.

  • You can do a supported squat by setting up a chair in front of you and a small box under the spot where you intend to squat. 
  • Squat down, inhale, and grab the arms of the chair with both hands. 
  • As soon as the box touches you, stop and hold this position. 
  • Exhale and, with the chair’s assistance, attempt to return to the original position. 
  • If you’re tired or find it challenging to stand up from a squat immediately, you can rest on the box.


Don’t let knee pain stop you from staying active! 

Elliptical machines provide maximum low-impact exercise to keep your joints healthy and strong. Research studies have consistently demonstrated that a routine on an elliptical can reduce stress in the knees while improving overall mobility and flexibility. 

Get moving – join millions of others already benefiting from this easy, painless method for physical fitness!

Elliptical workouts are the perfect way to stay strong and healthy – without putting too much pressure on your joints. It’s an ideal choice for those who experience pain while jogging or climbing stairs, as it can reduce knee discomfort while still providing a great workout!


  1. How should an obese person start exercising?

If you’re considering getting active as an obese person, it is important to start slow. Overexertion can have adverse effects on productivity and health. Overdoing it too soon could lead to injuries or other health problems. To get started, try something easy like walking or stationary cycling.

For your body to adjust safely and healthily, it is best to do various activities at a lower impact level. The exercises mentioned above are just some examples of low-impact strength training that you can try. You can build muscle without putting undue stress on your heart and joints by doing.

Listen to your body and rest when it tells you to; there’s no need to push yourself. Getting started on a path toward regular exercise and feeling better can be easy as long as you are safe and take things slowly at the beginning.

  1. What exercises should obese people avoid?

Everyone should get some physical activity, but people who are overweight need to be especially cautious about the exercises they pick. Aerobic exercises with a high impact, such as running and jumping, should be avoided by individuals who have a higher body weight because of the additional strain that is placed on the joints as a result of this.

For obese people to get the most out of their workouts without overdoing it or putting themselves at risk of injury, they need to find the optimal combination of activities that are both secure and productive.

  1. How many minutes of exercise should an obese person do?

An obese person should aim for at least 45 minutes of moderate-intensity exercise daily. This can be done in various ways, as it can be broken down into smaller chunks and spread throughout the day. Studies have shown that this amount of exercise can lower cholesterol levels, improve blood pressure, and even reduce joint stress.

Moreover, regular physical activity can aid in weight loss, allowing an obese person to achieve a healthy weight in the long run. It’s essential to speak with your doctor before beginning any strenuous workout program and consistently follow a safe pace when increasing intensity over time. 

Take Away

Don’t put an undue amount of stress on yourself if you’re ready to get started on the road to improvement in your life. You might want to give the simple workouts that were listed above a shot, but don’t worry if there are any of them that you can’t complete. First, go all in on the moves you know you can complete, and then build from there.

You will eventually get into your new exercise routine and will start feeling better one step at a time if you begin your new routine slowly and push yourself a little bit further each day.

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