HomeFitness TipsTop 5 Sports For Overweight

Top 5 Sports For Overweight

These five types of sports are particularly suitable because they are easy on the joints and build up muscles and stamina. The pounds often creep in: After the children’s birth, the wardrobe no longer fits, and everyday stress and an unhealthy lifestyle allow the affluent belly to grow.

Unfortunately, obesity is not only a mental and visual problem for those affected but often causes severe damage to their health: cardiovascular problems, high blood pressure, diabetes, and joint problems are just a few of them. 

So it’s high time to fight bacon with a healthy diet and exercise! But in the gym, people who are overweight often feel uncomfortable between the trained Size Zero fitness mice – especially since many sports also put unnecessary strain on the joints. “Isn’t it possible to do without exercise if I change my diet?” Many people ask themselves.

Through regular training, I can think so. However, they are much better at supporting the body in shedding excess pounds. In addition, sport is helpful for weight loss and has a very positive effect on health in general. Sport can, for example, reduce everyday stress.”

What You Should Consider Before Starting Sports

  1. Have your doctor check you out to see if there are any health risks. 
  2. Buy good sports shoes with cushioned soles. If you have a foot malposition, specially-made insoles (orthopedists) protect against incorrect joint stress.
  3. Buy comfortable sportswear in which you feel good and will protect you from chafing (e.g., leggings).
  4. Get a nice water bottle, so you remember to drink enough water.
  5. Find allies! It’s better to train together, and the “bastard” doesn’t get the upper hand so quickly.
  6. Don’t overwhelm yourself! Muscles and stamina take time to build up. 
  7. Remember: You won’t lose weight from sport alone! Your body will only start to change if you change your diet. 

Aqua Training

If you are overweight over ten pounds, you should start with a sport that cushions your body weight. What would be better than the element water? During the gentle movements in the fantastic element, only 10 percent of the body weight rests on the joints. Although you don’t break a sweat like doing comparable exercises “on land,” aqua fitness is highly effective: the whole body works to maintain balance in the water.

This is how you train the deep muscles, which are particularly important for burning fat. Exercising in the water is twice as strenuous as exercising on dry land – this also saves you time with aqua fitness. Courses are offered, for example, by sports clubs, fitness studios, or the adult education center – certainly also in your area!  


Many people who are overweight have developed a natural swimming pool phobia, be it because they are teased at school or because they no longer feel comfortable in their bodies. Please give yourself a push and overcome your fear of disparaging looks (which one often only imagines). Glide weightlessly through the water, train all your essential muscles and burn fat – swimming is great for anyone who wants to lose weight. Because moving in the water is accessible to the joints and challenges all the essential muscles in the body. Another advantage: To keep the body temperature constant in the water, the body uses additional energy.

Which swimming style you choose is not that important; The main thing is that you master the technique correctly. Many cities now have adult swimming courses where you can brush up on your swimming skills or learn a new style. 

Ergometer Training

Exercising on the ergometer has several advantages: 

  1. You are independent of wind and weather
  2. Calorie consumption and heart rate are monitored
  3. Your cardiovascular system will be strengthened

For people who are very overweight, a recumbent ergometer is best, where you can sit on a comfortable, wide saddle and lean your back. This way, you train without putting unnecessary strain on your back and loins. You can switch to the regular fitness bike if you have already lost a few pounds. Set your target heart rate and training time with a trained trainer is best. With its help, you can ensure that you neither under-exert yourself nor overdo the training.  


Pilates training combines stretching and strengthening exercises to build an intense center of the body. Muscles are strengthened, and posture is improved. The movements are practiced very concentrated in connection with breathing to harmonize body and mind. Pilates is suitable for everyone. Even overweight people can practice this sport without problems since the joints are not overly stressed.

Another significant effect: Pilates training trains body awareness, gives a better body feeling, and thus also self-confidence. There is no need to be afraid of going limp during the exercises: the intensity of the training can be adjusted to any fitness level. You will not be overwhelmed but still, achieve a good training effect. Anyone who does Pilates regularly also learns more about body control and coordination, which is ideal for developing joy in other sports. 

Strength Training

You can count on good weight loss success if you train and strengthen your muscles. Our muscles are comparable to an engine: the more horsepower it has, the more fuel it consumes, even at idle. Anyone who builds muscle mass increases the so-called mitochondria (also known as furnaces), which supply the muscle cells with energy.

This way, more energy is burned during sports and resting, and you get closer to your dream body. But the same applies here: Do not overdo the training at the beginning. Care should be taken, especially when doing abdominal exercises, because when you’re lying on your back, the fat can press heavily on your organs and diaphragm, making breathing difficult. Standing or sitting upright exercises are better. 

Also Read: The Benefits Of Sustainable Weight Loss


Latest Articles