Best beginner exercise for weight loss

Best beginner exercise for weight loss

What is the best beginner exercise for weight loss

Are you new to the idea of exercise or perhaps it’s been a while since you hit the gym?  It can be incredibly daunting to figure out where to start when you don’t know what to do.  There is so much information on the internet about this fad diet or that exercise miracle.  When you have a little bit (or a lot) of weight to lose it can have you back on the couch with a bag of crisps in one hot minute.

The benefits of losing the extra pounds

I don’t believe anyone needs to be told that it is unhealthy to carry around extra weight.  We all know the health risks of being overweight.  If you are overweight you have an increased risk of:

  • Type 2 Diabetes
  • Heart disease and stroke
  • Cancer

And these are just the three that are brought up the most.  It makes sense to do everything possible to avoid those risks.

There is the other benefit of weight loss for those living with chronic pain.  Extra weight places strain on your body and virtually guarantees an increase in pain levels.  A reduction in your body fat can lead to a dramatic improvement.  Now that’s another great reason!

Where to start when you are new to exercise

The best thing you can do when working your way up to working out is to simply become more active. The last thing you want to do to yourself is pushing yourself too hard.  It’s counterproductive and will just leave you thinking that you are not cut out for this exercise thing.

Here are some well-known ways to become more active during the day:

  1. Take more opportunities to take the stairs.  This does not mean you must walk up ten flights of stairs, but how about one or two and then take the elevator further.  Add more as you feel able.
  2. Park further away from where you need to be.  If you normally circle the parking bays near the entrance of a shop, try parking a few rows further away.
  3. Take a short walk.  This can be as easy as you need it to be.  Walk to the end of your street, walk around the block.  Whatever works for you at the start.
  4. De-clutter.  You will add a few more steps to your day, it will become easier to clean your home and you will feel much better.  I feel more motivated to exercise when I’m not thinking of everything I need to do around the house.  I’ve enjoyed watching Tidying up with Marie Kondo.  She gives great tips that make clearing your space more manageable.

The goal is to simply increase your general activity, not workout. A slow start will help you build a habit.  And that is the key to maintaining a consistent exercise regime.

Best beginner exercise for weight loss

Without a doubt, the best beginner exercise for weight loss is walking and swimming.  They are both gentle forms of exercise and can easily be adjusted to your fitness level.


I personally love incline walking on a treadmill or if I can do a nice outside trail I will opt for that.  A treadmill is really the perfect fitness equipment for a beginner as you are in total control of speed and incline.    Walking is the perfect beginner exercise because:

  • You don’t need any fancy equipment, you can even do it barefoot.  A good pair of shoes will make walking more comfortable though!
  • It’s gentle on your joints
  • You can do it just about anywhere
  • You just do it just about anytime

Starting out it’s great to do some hill. working at an easy pace and build up.

I’m a huge believer that a sports watch and a good pair of walking shoes are all you need for a great work out.  I monitor my heart rate zones on my Polar M430 and work within the five zones. I focus on my overall workout time and not the distance I cover.


I’m not a great swimmer.  I will admit that freely, but it does not stop me from doing laps in the pool.  When I first started I struggled to get to twelve laps, but I pushed on and actually completed an open water swim at the beginning of 2018.

Generally, I prefer to do my own aqua routine as a warm-up and cool-down, but I will always swim at the very least twenty laps.

Swimming or aqua-aerobics is great for the beginner because:

  • It is very gentle on the body while still providing great resistance
  • There is almost zero impact on your joints
  • Great for building core strength
  • You engage all your muscle groups in the water.

Swimming tips for beginners

As always, consult with your doctor before starting to exercise.

The association between chronic pain and obesity

Do you swim or walk for weight loss?  I would love to hear about your routine.

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