What Is the Best Weight Loss Exercise for Beginners?

By Tamara Moffett 

Being in a rush to lose weight might tempt you to tackle an intense workout regimen right away. If you are new to exercise, however, your body will need time to adjust. Start off with short, mild exercise sessions and gradually work your way up to longer, more intense activities. Walking, jogging, running, low-impact aerobics and sports are suitable exercise choices for beginners. Starting slow will decrease the likelihood that you will become frustrated and quit and increase the likelihood that you will stick to your workout and successfully lose weight.

Walking

Walking is a great way to move your body and burn calories without wearing yourself out. Walk at a brisk pace. Start off by walking for 10 to 15 minutes a day, five days a week, and gradually work your way up to 30 minutes a day, five days a week. Using a device like a pedometer or a heart rate monitor can help you stay on top of your goals. According to Mayo Clinic, a 160-pound adult can burn about 183 calories walking at a rate of 2 mph for an hour. You walk at the park, on a treadmill, or around your neighborhood.

Jogging

While jogging is a bit more intense than walking, you can still start of slowly by jogging for short distances. Jogging also burns more calories than walking. According to Mayo Clinic, a 160-pound individual can burn about 584 calories by jogging at a speed of 5 mph for 60 minutes. You can jog at home on your treadmill or outside on the track.

Low-impact Aerobics

Low-impact aerobics is a great exercise choice for beginners who want to build endurance. Low-impact aerobics involves simultaneously working and conditioning the large muscle groups in your legs, arms and hips by performing a series of coordinated rhythmic movements. According to Mayo Clinic, a 160-pound individual can burn about 365 calories doing low-impact aerobics for 60 minutes. Low-impact aerobics will not only help you shed unwanted weight, it can also help increase your stamina and strengthen your heart.

Sports

Some beginners struggle with sticking to a set workout regimen because they view exercise as a boring and repetitive activity. If you want a way to exercise, lose weight and have fun at the same time, consider playing a sport as an alternative to traditional forms of exercise. According to Mayo Clinic, a 160-pound individual playing basketball, football or tennis for 60 minutes can burn about 584 calories.