If you’re carrying extra weight and want to finally do something about it, first—good on you for deciding to take the first step. Starting is always the hardest part. There’s a lot of noise out there: fancy gym memberships, intimidating workout videos, conflicting advice about what’s best for weight loss. But the truth is, you don’t need to do anything extreme. You just need to get moving in ways that feel doable, repeatable, and real.
Whether you’re dealing with obesity now or worried about heading in that direction, the goal is simple: build up your daily movement, strengthen your body, and make your heart healthier—without injuring yourself or burning out. So today, let’s keep it simple. Here are 5 beginner exercises that really help when you’re just getting started.
They’re joint-friendly. No crazy jumping. No burpees. No six-pack required. Just practical moves that build confidence, burn calories, and help you feel stronger day by day.
1. The Good Old Walk
It might sound basic, but don’t underestimate what a good walk can do. Walking is one of the best exercises for people fighting obesity because it’s low-impact, free, and doesn’t require any special skill.
How it helps:
- Burns calories gently but consistently.
- Strengthens your heart and lungs.
- Helps clear your mind—walking is a known stress buster.
- Easy to build into your day.
How to do it:
- Start with 10–15 minutes a day if you’ve been very inactive.
- Gradually add 5 minutes every week until you’re doing 30–45 minutes most days.
- Use music or podcasts to make it more enjoyable.
- Try short walks after meals to help digestion and blood sugar.
Pro tip: Invest in comfy shoes. Your feet will thank you.
2. Chair Squats
Squats build lower body strength, but for beginners—especially if carrying extra weight—regular squats can be tough on knees and balance. The chair squat is your safe way in.
How it helps:
- Strengthens thighs and glutes—big muscle groups that help burn more fat.
- Improves mobility in hips and knees.
- Builds leg strength so everyday tasks (standing up, climbing stairs) get easier.
How to do it:
- Stand with your back to a sturdy chair.
- Feet shoulder-width apart, arms out in front for balance.
- Lower your hips down like you’re about to sit.
- Tap the chair lightly with your butt—don’t plop down.
- Push through your heels to stand back up.
- Repeat for 8–12 reps, rest, do 2–3 sets.
Pro tip: Keep your chest up and knees in line with your toes. Go slow—speed doesn’t build strength, control does.
3. Wall Push-Ups
Push-ups on the floor can feel impossible when you’re new. Wall push-ups give you the same benefits—strengthening chest, arms, and shoulders—without the struggle.
How it helps:
- Builds upper body and core strength.
- Safe for beginners with limited strength.
- Prepares you to progress to more challenging push-ups later.
How to do it:
- Stand facing a wall, arms straight out, hands on the wall at shoulder height.
- Step your feet back so your body makes a slight diagonal line.
- Bend your elbows to bring your chest toward the wall.
- Push back to the starting position.
- Repeat for 8–12 reps, 2–3 sets.
Pro tip: The farther you step back, the harder it gets. Start close and adjust as you get stronger.
4. Seated Knee Lifts
Core strength matters when you’re carrying extra weight—it helps support your lower back and improves balance. Crunches on the floor can be uncomfortable, so start with seated knee lifts.
How it helps:
- Strengthens lower abs without straining your neck or back.
- Improves posture.
- Easy to do during TV time or work breaks.
How to do it:
- Sit tall on a sturdy chair, feet flat, hands holding the sides for support.
- Engage your core (pull your belly button in).
- Lift your right knee up a few inches, then lower it slowly.
- Switch to the left knee.
- Do 10–12 per side, repeat 2–3 sets.
Pro tip: Don’t lean back or use momentum—slow and steady makes your abs do the work.
5. Gentle Modified Marching
This is a low-impact cardio move you can do right in your living room. It’s perfect if you want to get your heart rate up a little more but can’t handle jumping.
How it helps:
- Burns calories and improves heart health.
- Loosens stiff hips and legs.
- Gets your body used to moving more dynamically.
How to do it:
- Stand tall with feet hip-width apart.
- Lift your right knee up to hip height if possible.
- Lower it down, then lift your left knee.
- Pump your arms naturally as if you’re marching.
- Keep your core engaged and shoulders relaxed.
- March for 30–60 seconds, rest, repeat for 3–5 rounds.
Pro tip: Play your favorite upbeat song and match your steps to the beat—it makes it way more fun.
How to Build These Into a Beginner Routine
You don’t have to do all 5 every day. The key is consistency and listening to your body. Here’s a simple way to start:
Sample Beginner Plan:
- Day 1: Walk 15 minutes + Chair Squats + Seated Knee Lifts
- Day 2: Walk 15–20 minutes + Wall Push-Ups + Marching
- Day 3: Rest or light stretch
- Day 4: Repeat Day 1
- Day 5: Repeat Day 2
- Weekend: Go for a longer walk if you feel good, or rest
Mix and match as you go. Some days you’ll do more, some less—and that’s fine. The point is to make movement a habit.
Real Talk: Exercise Alone Isn’t Enough
Moving more is essential, but you’ll see faster results when you also:
Eat a little less sugar and processed junk.
Fill half your plate with veggies at most meals.
Drink more water—aim for 8 glasses.
Get enough sleep. It really does help your body shed extra fat.
Be kind to yourself. You didn’t gain weight overnight—losing it takes time too.
Final Thoughts
If you’ve been waiting for the perfect plan or some fancy piece of equipment before you start working on your health, you don’t need any of that. You just need to start small, stay consistent, and trust that the effort adds up.
So tie up your shoes, find a sturdy chair or wall, and try these moves today. No excuses—just simple steps in the right direction. You’ve got this.
