Some people love to work out. For others, getting regular exercise just feels like a chore. When you’re living with obesity (a BMI of 30 or more), there can be added challenges that make exercising pretty much the last thing you feel like doing, from finding workout gear that’s comfortable and cute to feeling overheated and exhausted within a few minutes of starting a workout. If you’ve been diagnosed with obesity and regular exercise hasn’t been part of your routine, there are many understandable reasons that sticking to a workout plan can feel overwhelming. (The conversation around obesity and exercise—especially when it comes to exercising in public spaces—is fraught, to say the least.) Yet physical activity has been shown to be incredibly impactful for obese people, and not just because it can help you reduce body fat and reach a healthy weight. “Obesity isn’t just about weight. It’s a complex medical condition that affects so many other things—inflammation, insulin resistance, hormone regulation, and more,” says Supriya Rao, MD, a physician quadruple board-certified in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine. “Exercise, even in small amounts, can improve insulin sensitivity, help reduce stress, lower inflammation, boost energy, help you sleep better, and boost your mood—regardless of weight loss.”
When your motivation is lagging, it’s worth remembering that hitting the gym isn’t just about weight management—it’s about your mental wellness in the moment, as well as an investment in your future physical health. And you probably won’t need to work out for long before you see a return on that investment. “Obesity contributes to a higher risk for type 2 diabetes, heart disease, and joint degeneration, but here’s the hopeful part: Exercise can reverse much of this, even before the scale moves,” explains Maria Teresa Anton, MD, an endocrinologist and educator at Pritikin Longevity Center in Miami. “Just a few weeks of regular movement can lower blood sugar, reduce blood pressure, and rebalance hunger hormones like leptin and ghrelin.” Feeling ready to lace up those sneakers? Here are some expert tips that’ll help you ease into physical activity in a way that’s safe, sustainable, and designed to improve your overall metabolic health, not just burn calories.
Ease in with low-impact movement
For starters, here’s a good baseline to shoot for: The Centers for Disease Control and Prevention (CDC) recommends a minimum of 150 minutes of moderate-intensity aerobic exercise (AKA cardio) a week for most adults, plus two days of strength training. But you don’t need to hit these numbers right out of the gate. When you’re living with obesity, it’s important to ease into a workout routine slowly, since new physical activity can put added strain on already-stressed systems in your body. To avoid burnout and injuries, begin with sessions that raise your heart rate but feel manageable—even five to 10 minutes of movement at a time has been shown to have cardiovascular benefits. Choose a type of exercise that’s appropriate for your fitness level—low-impact exercise is best for beginners, especially women with obesity. Instead of running intervals or taking boot-camp classes that have you doing jump-squats and burpees, think “gentle on the joints”—things like swimming or water aerobics, yoga, a recumbent bike, an elliptical machine, or even slowly walking up and down stairs. Brisk walking is also one of the best exercises when you’re easing your body into an exercise routine, as it’s low-impact, accessible, and flexible enough to fit into any day, yet still gets your heart rate up. If you’re morbidly obese (a BMI of 40 or more), consider working with a physical therapist or sports medicine specialist to develop a workout routine that’s both safe and effective—and that will help ensure future success. And whatever your weight, be sure to include a five-minute warm-up in your exercise program to help avoid injuries and soreness; include both cardio movement and stretching.
Cardio isn’t all that counts
Regularly raising your heart rate through cardio is excellent for fat loss and your overall health, but when you also begin to build muscle, that’s when you can really take your exercise routine up a notch. “Don’t underestimate the power of strength training,” Dr. Anton says. “Many women avoid it, but it’s one of the most effective tools to preserve muscle mass, protect bones, and boost metabolism.” When lifting weights as a beginner, it can be helpful to focus on your upper body one day and your lower body the next. Aim for 8 to 12 slow and focused reps of each exercise, with weight heavy enough that the last couple reps feel challenging. It’s smart to work with a personal trainer initially—or take a group strength training class—to ensure that you learn proper form. If you don’t have easy access to weights, you can still start to build muscle and get a full-body workout via body weight exercises, like planks, push ups, arm circles and raises, lunges, and wall or chair squats. Pilates is another effective form of exercise for obese women, since it uses body weight to build strength in a low-impact way.
Focus on small wins and how you feel, not the scale
To avoid burnout, keep your goals simple and doable in the beginning: sticking to a workout schedule, being able to do two more reps, or hitting your daily step count even when your schedule gets hectic. Building upon these small goals—and just solidifying the habit of getting regular physical activity—is what adds up to long-term results and sets your fitness journey on the right track. “Remember: Your wins aren’t just measured in pounds,” Dr. Anton says. “They’re measured in energy, confidence, better labs, and the ability to move through life with more ease. That’s what real transformation looks like.”