Beginning Weight Loss Exercises For The Completely Unfit Or Morbidly Obese

Knoji reviews products and up-and-coming brands we think you'll love. In certain cases, we may receive a commission from brands mentioned in our guides. Learn more.
With 1 in every people morbidly obese finding beginning exercises for those who are 100 pounds overweight or more can be an extremely frustrating experience. This article gives those people who are extremely overweight beginning exercises that gets them

We live in an obese society and believe it or not most people who are overweight really want to shed those unwanted and unhealthy pounds which is why diet and exercise articles are so popular. However, few articles tackle the special beginning exercise needs of those that are completely unfit or morbidly obese. With 1 out of every 50 people being 100 pounds overweight or more that is a significant amount of the population that simply are too fat and too out of shape to do the traditional weight loss exercise you hear about in articles or see on videos and weight loss shows. 

In addition to size making it difficult to do many of these exercises, many morbidly obese people suffer from back, hip, knee problems that make exercising difficult and exceptionally painful yet, every expert will tell you that exercise is an important part of any weight loss plan and that it is necessary to help tone those muscles as you shed those pounds. So, where does that leave those people who are completely unfit or morbidly obese when it comes to exercise? In most cases feeling frustrated, embarrassed, and like they are failing in their weight loss efforts before they ever get started. 

However, it really doesn't have to be that way as here are some beginning exercises that even the most overweight or physically unfit person can do in the privacy of their home without embarrassment or fear of failure. Best of all, as you begin to shed those pounds and gain more stamina you can incorporate this beginning exercise into an increasingly more aggressive work out plan. 

Exercises For The Rank Beginner (The First Two Weeks)

The first two weeks of any weight loss and exercise program is vital to the overall success of the program especially for those who have a significant amount of weight to lose. It is during these first two weeks that you need to begin making healthy changes to your diet and learning all you can about nutrition. 

It is also these all important first two weeks when the tone for your exercise will be set. If you're beginning workouts are two difficult to complete or too painful the likelihood of you continuing to exercise decreased dramatically. The whole idea behind these beginning exercises is too get you to start moving a little more while strengthening your muscles and beginning to built a little stamina. 

The Ball On The Wall

This simple exercise won't get you out of breath or exhaust you, but it will start getting you moving in an easy and completely painless way. All you need is one of those large lightweight balls that people purchase for their toddles to play with. Stand back from a wall about 3 feet and using both hands throw the ball against the wall and catch it. (If you have a weight loss partner you throw the ball between you and play a simple game of catch) 

While this simple exercise seems a little two easy, it does get you moving a burning a few extra calories while giving your arm muscles a little strengthening workout without putting undue stress on your heart or those arm muscles. As you become more fit, move back further from the wall and throw the ball higher against the wall eventually using a heavier ball to give you more of a work out. 

Stretching And Strengthening Your Back Muscles

Walking is one of the best weight loss exercises you can do. However, for those who are vastly overweight or haven't exercised in years walking even a short distance can cause extreme back and hip pain. So, before you even attempt walking spend a few weeks strengthening and strengthening those back muscles. Here are two easy exercises that will help you to start to built up those back muscles and prepare you for many of your future exercises.

Stretching / Pixabay

The Sitting Back Stretches

Set that morning alarm clock ten minutes early in the morning. Then when you first wake up, sit on the edge of the bed with your legs slightly apart and bend from the waist as far you can until you feel the tension (not pain) in your back. Gently bounce back and forth to slowly stretch the muscles. After 5 or 10 bounces straighten up with your hands clasp over your head and count to 10 then repeat the stretching exercise, (start with 5 rotations and work your way up slowly adding 2 or 3 rotations each week.) 

Standing Back Stretches

Now stand in front of a doorway and repeat this exercise standing up and bending over. This time when you reach over your head try to touch as far over the door way as possible. Again do 5 rotations and gradually work your way into doing a few more rotations each week. 

Knee Strengthening Exercises

Another problem most morbidly obese people have is knee pain which often makes walking or using a stationary bike painful or impossible. Before getting on that stationary bike or deciding to walk that mile or even 1/4 of a mile down the road or on a treadmill you really need to get those knee joints in better shape. 

Hold onto the back of a chair with one hand, then alternating legs lift your leg and bend your knee as high as possible. Don't worry if the first few days you can barely get your foot off the ground and your knee doesn't bend much, just keep doing this every day for 5 to 10 rotations and in a short period of time you will be bending your knees like you are marching in a band. Again push yourself to the point where you feel tension but, no real pain. 

Other Exercises You Can Do During The First Two Weeks

Depending on your fitness level here are some other exercises you can do during those first couple of weeks that will help to burn calories and strengthen a variety of muscles. 

  • Wall push ups (far easier than trying to get up and down off the floor yet will still help strengthen muscles)

  • Use a regular straight back chair and simply sit and stand, sit and stand (only if you don't have hip or knee joint problems)

  • You can begin strengthen your shoulder joints, arms, pectoral muscles and back ( it also helps women keep their breast from sagging as they lose weight) simply by bending your elbows and holding your hands balled into fists in front of your chest and then force you arms, with the elbows still bent as far back as they will go, repeating several times with two or three bounces before bringing your fists back to your chest. As time goes on try this exercise holding a couple of cans of vegetables, then 2 pound weights, 5 pound weights and finally 10 pound weights

  • Hula hoop. Yep that's right get a hula hoop and just see how long you can keep it going. It burns calories, works the waist and hips and is fun.

  • No jump jumping jacks. Okay maybe at 300 to 400 pounds you can't get those feet off the ground but, doing jumping jacks without the jump will help burn calories, increase you heart rate slightly and building up those arm muscles. You can also try holding your arms straight out from your side and then turning them in small, medium, and large circles ten times each. 

After the first two weeks as you start to feel more fit and more confident you can continue the beginning exercises adding more rotations and using light weights where possible. You can also:

  • Begin to use resistance bands (get different levels of resistance and use them in creative ways)

  • Start walking 2 minutes once or twice a day and build up from there

  • Try doing squats with your back against a wall. 

The whole idea is to start out exercising for about 5 or 10 minutes twice a day and then build up to 15 minutes twice a day and if possible 30 minutes once or twice a day. Keep in mind however that it could take months to build up to this level of exercise and by then if you feel fit enough and comfortable enough you start using stationary bikes, mini trampolines, jump robes and other equipment to get in some aerobic workouts. When adding a new exercise or piece of equipment do so slowly and one thing at a time. 

Begin with just a minute or two at first and then gradually work up to more and more time or difficulty. Not only will starting off with simple exercises help you to burn more calories, but it will also help you to feel more energetic and as your stamina improves so will your self confidence. 

Note: Experts say that even a few minutes of exercise first thing in the morning will help you burn calories all day long.


Rhonda Siserir
Posted on Aug 25, 2018
Amy Sutton
Posted on May 1, 2013
Iris McCammon
Posted on Mar 29, 2012