What Are the Best Exercises for Weight Loss?

An overweight African American woman jogs in the park on a sunny day

Losing weight can be a challenging journey, but incorporating exercise into your routine can make a significant difference. Not only does exercise help you burn calories, but it also boosts your metabolism, improves your mood and increases your overall health and well-being.

But with so many different types of exercises out there, it can be overwhelming to figure out which ones are the best for weight loss.

How to Exercise for Weight Loss

Before we dive into the best exercises for weight loss, it’s essential to understand the basics of how to exercise for weight loss. Here are a few tips to keep in mind:

Start slow and gradually increase intensity

If you’re new to exercising, it’s crucial to start slow and gradually increase the intensity of your workouts. This will help prevent injury and allow your body to adjust to the new physical demands.

Mix up your routine

Doing the same exercises every day can get boring and may not be as effective for weight loss. Mix up your routine by incorporating different types of exercises, such as cardio, strength training and flexibility exercises.

Stay consistent

Consistency is key when it comes to weight loss. Aim to exercise at least 3 to 4 times a week for 30 to 60 minutes each session. This will help you see results and maintain them in the long run.

Exercise Routine for Weight Loss

Now that you know the basics of how to exercise for weight loss, let’s explore the best exercises to include in your routine.

Walking exercise for weight loss

Walking is a low-impact exercise that is perfect for beginners or those with joint pain. It’s also a great way to incorporate more movement into your daily routine. Aim to walk for at least 30 minutes a day, whether it’s outside or on a treadmill.

Chair exercises for weight loss

If you have limited mobility or are looking for low-impact exercises, chair exercises are a great option. These exercises can be done while sitting in a chair and can help improve strength, flexibility and balance. Some examples of chair exercises include seated leg lifts, arm circles and seated twists.

Cardio exercises for weight loss

Cardio exercises are great for burning calories and improving cardiovascular health. Some popular cardio exercises include running, cycling and swimming. Aim to do at least 30 minutes of cardio 3 to 4 times a week.

Low impact exercises for weight loss

Low impact exercises are perfect for those with joint pain or injuries. These exercises are gentler on the body but still provide a great workout. Some examples of low impact exercises include yoga, Pilates and using an elliptical machine.

Pool exercises for weight loss

Exercising in the pool is a great way to burn calories without putting stress on your joints. Swimming laps, water aerobics and treading water are all excellent options for pool exercises. Plus, the resistance of the water can help build muscle and improve cardiovascular health.

Somatic exercises for weight loss

Somatic exercises focus on releasing tension and improving body awareness. These exercises can help improve posture, reduce pain and increase flexibility. Some examples of somatic exercises include the cat-cow stretch, pelvic tilts and shoulder rolls.

Bike exercises for weight loss

Biking is a great way to get your heart rate up and burn calories. Whether you prefer riding a stationary bike or going for a bike ride outside, this exercise is perfect for weight loss. Aim to bike for at least 30 minutes 3 to 4 times a week.

What Exercise Is Best for Weight Loss?

The best exercise for weight loss is the one that you enjoy and can stick to consistently. It’s essential to find an exercise that you look forward to doing and that fits into your lifestyle. This will help you stay motivated and make exercise a regular part of your routine.

How to Incorporate Exercise into Your Routine

Finding time to exercise can be challenging, but it’s essential to make it a priority for weight loss. Here are a few tips on how to incorporate exercise into your routine:

Schedule it in

Treat exercise like any other important appointment and schedule it into your day. This will help you make it a priority and ensure that you don’t forget to do it.

Make it fun

If you dread exercising, it’s going to be challenging to stick to a routine. Find activities that you enjoy, whether it’s dancing, hiking or playing a sport. This will make exercise more enjoyable and something you look forward to.

Find a workout buddy

Having a workout buddy can help keep you accountable and make exercising more fun. Find a friend or family member who shares your fitness goals and make a plan to exercise together.

Incorporate it into your daily routine

You don’t have to dedicate a specific time to exercise; you can incorporate it into your daily routine. Take the stairs instead of the elevator, go for a walk during your lunch break or do some stretches while watching TV.

Exercise Can Make an Impact

Incorporating exercise into your routine is crucial for weight loss and overall health. By starting slow, mixing up your routine and staying consistent, you can achieve your weight-loss goals. Remember to find an exercise that you enjoy and make it a regular part of your routine. With dedication and consistency, you can reach your weight-loss goals and improve your overall well-being.

Looking to Get Started on Your Weight Loss Journey?

If you or a loved one is interested in medical weight-loss surgery, consider seeking support from the Surgical Weight Control Center, located in Las Vegas, NV. With the right tools and support, it is possible to overcome these challenges and improve overall well-being. Call us today at 702-313-8446 to explore your options or visit our website to learn more. 


Individual results may vary. There are risks associated with any surgical procedure. Talk with your doctor about these risks to find out if bariatric surgery is right for you.

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