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What is the best exercise if I’m overweight?

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The best exercise provides the least amount of impact or stress to your joints.

Non-impact exercise

Non-impact exercise means that your body weight is supported during the exercise, either by water, the seat of a machine, a chair or the floor.

Water exercise:

Your body weight is supported by the buoyancy of the water in these exercises:

  • Water aerobics (in the deep end of the pool)

  • Swimming

Exercise machines:

Your weight is supported by the seat of these machines:

  • Rowing machine

  • Stationary bike

  • Upper body ergometer (a stationary bike for your arms)

  • Seated stepper

Chair or mat exercises:

A chair or the floor supports your body weight in these exercises:

  • Chair aerobics

  • Pilates

  • Yoga

Low-impact exercise

Low-impact exercise means that one foot is in contact with the ground at all times during the exercise.

Walking or hiking:

  • Walking inside or outside

  • Walking in the shallow end of a pool

  • Hiking

Exercise machines:

  • Elliptical machine or cross-trainer

  • Stairclimber

  • Stair stepper

  • Treadmill (if you're walking)

Dance:

  • Zumba or other forms of dance

  • Step aerobics

Other:

  • Rollerblading

  • Ice skating

Non-weight-bearing and low-impact exercises place less stress on your joints than high impact exercise such as running. Therefore you can reduce your risk of injury and/or pain while exercising.

 

 

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