3 Simple and Easy Weight Loss Exercises Obese People Can Try

Health and fitness experts generally recommend that adults do two types of physical activity every week to improve their health: muscle strengthening and aerobic exercise. 

Easy to do, right? But not for sedentary and obese people. For them, starting a training program to lose weight can be very intimidating. This is especially true for people who carry extra weight. There are certain exercises that they may find difficult to perform and uncomfortable to carry out.

However, letting yourself wobble in fear of exercising will not do you any better. There are many ways you can exercise without hitting the gym or getting pressured to enroll in a fitness program. For one, you can try going to a personal training studio, so you won’t have to feel intimidated or shy. You can also join some of your friends in physical activities that you enjoy doing.

If you can’t think of any other means to do some aerobic activity and muscle strengthening exercises, below are some activities you can try and incorporate into your routine.

Stationary Bike

A stationary bike is known to be a piece of obese-friendly exercise equipment because of its backrest feature. The lack of abdominal strength among obese people impedes them from trying physical activities that require core strength, especially sitting on an upright stationary bike. Seated bikes can ease lower spine stress among obese people.

Water Aerobics

Why not exercise while having fun in the water? Water aerobics can bring many beneficial effects to your body. When in water, you feel lighter, making movement much more effortless. 

Exercising in the water is also excellent for protecting your joints against impact. In essence, your hip or knee pain during a normal exercise on land will not be present during water aerobics.

Don’t hesitate to join a fitness class at a pool near you. You can learn a lot of water exercises you never knew from friends and online.


Walking isn’t dubbed as the best form of exercise for nothing. Besides being easy, effortless, and free, walking is something you can do anytime and anywhere. Walking is also the best exercise because it is one of the best low-impact exercises out there. It doesn’t sap out all your energy, unlike running or jogging.

Extremely overweight people may find walking as a strenuous exercise. With proper assistance such as a cane, or the support of a partner, walking will be a doable exercise routine for anyone of any weight or even age!

Aside from these simple physical exercises, it is always best to have the best mindset on your journey of improving your weight loss regimen. So here are some winning tips for you to live by.

Goal-Clinching Health Tips

1. Good Habits: Practice and observe a healthy lifestyle consistently until it becomes second nature. Making exercise a habit will keep you doing it instead of embarking on a short-lived endeavor. Commitment is the key to making good habits last!

2. Mental Toughness: Overthinking about what you can’t do will drag you down. Instead, channel your concentration to what you do and do it excellently. As you improve your strength day by day, you’ll be able to do new things before you know it.

3. Get Help: A support system of your family, colleagues, or close friends will do wonders for your success. Working out with your favorite people makes the job easier and more enjoyable. The help of a professional trainer will help you hit your goals much more quickly, too!


With the right amount of commitment, motivation, and hard work put into improving your health, you can never get tired of doing what will make you better. While exercising to lose weight, don’t forget to have fun and do it with the people you love.

Are you up for the challenge of improving your weight loss regimen? Hit the nearest training hub or opt for fitness training services online to get started! The Fit Factor PT is here to help you achieve your health and fitness goals. Sign up with us today!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley