Find an easy exercise routine for overweight people
Everyone who has ever tried to lose weight knows he has to consume more calories that he eats. The process is called creating a caloric deficit and this process must be repeated day by day. If you keep to it and have the motivation, you will lose the fat.
The caloric deficit can be created by dietary changes, but diet and fitness go hand in hand. The physical exercises can amplify your efforts. The studies have shown that obese women who were on a diet and following a physical exercise routine lost more weight in a year than woman who followed only a diet routine.
Walking, the easiest type of exercise
In case you have a lot of extra weight, physical exercises will seem really painful to you and you can even heart yourself. You might want to consider starting with easier options: “Arguably, the easiest type of exercise to lose fat is brisk walking,” says Shelley Keating, PhD, a researcher at the School of Human Movement and Nutrition Sciences at The University of Queensland, Australia. The best option, and the easiest one is walking, as a 15 year old study from The American Journal of Clinical Nutrition suggests. In other words, walking regularly may help you maintain — or even lose — weight over the long-term.
Walking is part of a cardio routine which can hep you lower the fat on the abdomen and keep a general healthy state. The abdominal fat plays a great role in the evolution of chronic diseases such as diabetes and high blood pressure and obesity. Easy aerobic exercises for those who are overweight reduced liver fat by 18-29%, shows a study from 2015 issued be the Journal of Hepatology.
Brisk walking can help
We have a good news. Walking is a pretty easy activity and it can be done without special gear. “It is the fundamental form of locomotion for a human being,” Keating says. “It can be done in almost any environment and with minimal equipment.”
If you can’t adapt to a higher pace, don’t worry, slow walking also has beneficial effects on your health and it can help you lose the weight. Walking on a brisk pace is surely a better option, as Harvard Medical School affirms: A 155-pound person who walks for 30 minutes at a pace of 3.5 mph burns roughly 149 calories, but if that same person bumps up the pace to 4 mph, he/she burns roughly 167 calories in 30 minutes.
You may wonder what is actually “brisk walking”? According to the Centers for Disease Control and Prevention (CDC), walking at a pace of at least 2.5 mph is considered brisk walking, and falls under the category of moderate-intensity exercise.
If you’re not sure where to start and feel lost, try following these recommendations from the CDC: Aim to get at least 2 1/2 hours of moderate-intensity cardio (i.e., brisk walking) every week. For even greater health benefits (e.g., reduced risk of heart disease, Type 2 diabetes and fat gain), double these recommendations. Of course, you can adjust these recommendation to your particular case.
A walking routine, at any pace and a dietary routine will change your life. Stay motivated for a long period of time, find the pace that suits you and you will get results. It doesn’t matter that you’re overweight, you just need to find the right pace for you.