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| Cycling is an effective exercise for overweight and obese people. |
According to Dr. Nguyen Trong Thuy - former doctor of the National Men's Football Team and U23 Vietnam, to improve health and support weight loss, overweight and obese people should choose suitable sports: cycling, walking, swimming, dancing, yoga... These exercises need to be scientifically designed to avoid damaging joints during exercise, especially the knee joints...
Cycling
Cycling is an effective exercise for overweight people to burn excess calories, especially in the buttocks, thighs and waist... while helping to reduce blood sugar and fat levels, improving health.
Cycling is a suitable sport for overweight and obese people because it is not affected by body weight much, so it can be easily practiced without affecting bones and joints.
Research shows that cycling can burn between 400 and 750 calories per hour.
Walk
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| Walking is an easy and effective exercise that can be done anywhere, anytime. |
Walking is a low-intensity exercise that can help you lose weight and reduce belly fat. Walking helps your body burn excess calories easily, helping you stay fit and healthy. In addition, walking helps improve sleep and strengthens bones and muscles.
Walking is an easy and effective exercise that can be done anywhere, anytime. Research shows that overweight women who walk 50-70 minutes 3 times a week can reduce their waistline by nearly 3 cm and reduce their body fat by 1.5%.
Swimming, water exercise
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| Exercising in water for 30-60 minutes can help burn 300-500 calories. |
For overweight and obese people with knee pain, they can choose to swim and exercise underwater. Thanks to the buoyancy of the water, excess weight will be significantly reduced. Therefore, exercising underwater is a suitable form of exercise for overweight and severely obese people.
Exercising in water can reduce the body's weight on the joints, avoiding knee injuries. Just exercising in water for 30-60 minutes a day can help burn 300-500 calories. Not only that, thanks to exercise, overweight and obese people can lose weight, improve their figure and improve their quality of life.
Pilates, yoga or tai chi
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| Yoga exercises are also very beneficial for people who are overweight or obese. |
Many studies show that practicing relaxing, gentle exercises such as Pilates, yoga or Tai Chi is also very beneficial for overweight and obese people in losing weight. Specifically:
- Pilates can help reduce weight and body fat.
- Yoga can help improve mood, reduce stress, limit emotional eating and build muscle mass, thereby supporting weight loss. Not only that, yoga can also reduce joint pain, helping overweight people to be more active.
- Tai chi has been shown to help reduce waist size, especially in middle-aged or older adults with obesity.
Dancing
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| Dancing 2-3 times a week will help you lose weight effectively. |
Many studies show that dancing helps burn calories and improve the body's flexibility. Dancing makes you use a lot of energy and use the muscles in your body, thus helping you lose fat and lose weight.
For overweight and obese people, dancing is also a suitable exercise, helping to improve physical fitness and can help build muscle, endurance and strength.
Research shows that each dancing session helps burn 300-400 calories, equivalent to running 1500m. Therefore, dancing 2-3 times/week will help you lose weight effectively.
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