5 Best Exercises for Weight Management

08/07/2024

Find out what are the best types of exercises to help you achieve your healthy weight goals. Learn more about effective workout routines so you can feel your best!

By Netanel Y. Alper, MD, Bariatric and General Surgery, Nuvance Health

Adding exercise to your weight management routine can help you achieve your long-term goals. But which exercises are the best for weight loss? Here are five of the best exercises that can assist you in achieving your weight management goals.

Exercise for weight management

Exercise is crucial for achieving weight management goals. It helps in burning off excess calories and offers numerous benefits for overall health and well-being. Here are some key reasons why exercise is important for weight loss:

Learn more about the comprehensive weight management program at Nuvance Health.

Burning calories: Physical activity uses energy, leading to calorie expenditure. Regular exercise helps create a calorie deficit, where you burn more calories than you consume, resulting in weight loss over time.
Boosting metabolism: Exercise increases metabolism, the process by which your body converts food into energy. A higher metabolic rate means you burn calories more efficiently, even at rest.

Walking for weight management

Walking is one of the most effective exercises for weight loss. It’s a low-impact activity that can be easily integrated into your daily routine. Here’s why walking can help you lose weight:

Burns calories: Brisk walking helps burn calories, contributing to a calorie deficit essential for weight loss. The number of calories burned depends on factors like your weight, speed and terrain.
Boosts metabolism: Regular walking can increase your metabolism even after your walk, helping you burn more calories throughout the day.
Preserves muscle mass: Unlike some other exercises, walking helps preserve muscle mass while promoting fat loss, which is vital for maintaining a healthy body composition.

To make your walks more effective for weight loss, consider these tips:

Set goals: Establish realistic goals for your walking routine, such as the number of steps or distance you want to achieve daily. This keeps you motivated and helps track your progress.
Increase intensity: Gradually increase the intensity of your walks by incorporating intervals of brisk walking or including hills in your route to boost calorie burn.
Stay consistent: Aim for at least 30 minutes of brisk walking most days of the week to see significant weight loss results.

To add variety to your walking routine, try these different walking styles:

Power walking: Walk at a faster pace than usual to increase your heart rate and calorie burn.
Interval walking: Alternate between periods of brisk walking and slower-paced walking to increase workout intensity and improve cardiovascular fitness.
Nordic walking: Use poles to engage your upper body while walking, providing a full-body workout and burning more calories.

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High-intensity interval training for weight management

High-intensity interval training (HIIT) is a popular exercise method proven to be effective for weight loss. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This type of training increases metabolism, helping to burn calories and fat more efficiently.

If you are new to HIIT, here are a few sample workouts to get you started:

Sprint intervals: Warm up by jogging for a few minutes, then sprint at maximum effort for 30 seconds. Recover by walking or jogging at a slower pace for 90 seconds. Repeat this cycle for 10 to 15 minutes.
Bodyweight circuit: Perform a set of bodyweight exercises such as squats, push-ups, burpees and mountain climbers for 30 seconds each, with a 10-second rest in between. Repeat the circuit for 10 to 15 minutes.
Jump rope intervals: Jump rope at a fast pace for 30 seconds, followed by a 30-second rest. Repeat this cycle for 10 to 15 minutes.

Cycling for weight management

Cycling is an excellent exercise for weight loss due to its numerous benefits. It provides a cardiovascular workout that tones and strengthens your lower body muscles.

One major benefit of cycling is that it is a low-impact activity, which puts less stress on your joints compared to exercises like running. This makes it an ideal option for individuals with joint issues or those recovering from injuries.

To get started with cycling, choose the right bike and gear. There are various types of bikes, such as road bikes, mountain bikes and hybrid bikes. Consider your fitness level, terrain and personal preferences when selecting a bike. Additionally, wearing a helmet, comfortable clothing and proper cycling shoes can enhance your overall cycling experience.

Cycling routines can be tailored to different fitness levels. Beginners can start with shorter rides at a moderate pace and gradually increase the duration and intensity. Intermediate cyclists can incorporate intervals, hill climbs and longer rides for a challenge. Advanced cyclists may engage in high-intensity interval training (HIIT) or participate in cycling events to push their limits.

Warm up before each cycling session and cool down afterward to prevent injuries. Listen to your body and adjust the intensity and duration of your rides accordingly. Consistency is key, so aim to include cycling in your weekly routine to maximize weight loss and overall fitness.

Strength training for weight management

Strength training is a vital component of any weight loss program. While cardio exercises are effective for burning calories, incorporating strength training can significantly enhance your results.

Strength training helps build lean muscle mass, which increases your metabolism and burns more calories, even after you've finished exercising.

Various types of strength training exercises include weightlifting, resistance band workouts, bodyweight exercises and using weight machines. Each type targets different muscle groups, providing a well-rounded workout for your entire body.

To incorporate strength training into your routine, set aside a few days each week dedicated to this type of exercise. Aim for at least two to three sessions per week, allowing your muscles time to recover. Alternate between different strength training exercises to keep your workouts engaging and prevent boredom.

When starting, use proper form and technique to avoid injury. Consider working with a certified personal trainer to guide you through exercises and ensure you're using the correct form. Gradually increase the weight or resistance as you become stronger and more comfortable.

Consistency is key when it comes to strength training for weight loss. Make it a regular part of your fitness routine, combined with a healthy diet and you'll start to see the benefits.

Swimming for weight management

Swimming is an excellent exercise for weight loss. It helps you shed extra pounds and offers numerous benefits for overall health and well-being.

Swimming is a full-body workout that engages multiple muscle groups simultaneously. It provides a cardiovascular workout that increases your heart rate, helping you burn calories and improve fitness. The resistance of the water also adds an extra challenge, making swimming an effective form of resistance training.

For effective weight loss through swimming, consider these strategies:

Interval training: Alternate between high-intensity and low-intensity swimming to boost metabolism and increase calorie burn.
Incorporate different strokes: Use various strokes like freestyle, breaststroke, backstroke and butterfly to engage different muscle groups and prevent your body from adapting to the same movements.

While swimming is generally safe, follow these safety tips for an effective workout:

Warm up: Prepare your muscles and joints before swimming.
Start slowly: Gradually increase the intensity and duration of your swims.
Stay hydrated: Drink plenty of water before, during and after your swim.
Consult a doctor: Seek guidance if you're new to swimming or have underlying health conditions.

The bottom line: Incorporating a variety of exercises like walking, HIIT, cycling, strength training and swimming into your weight management routine can significantly boost your weight loss efforts. By staying consistent and listening to your body, you’ll not only shed pounds but also improve your overall health and well-being. Remember to consult with a doctor before starting any new exercise program to ensure it's safe and effective for you.

Still unsure about which exercises are best for your weight management goals? Find a bariatric medicine specialist near you.

5 best exercises for weight management