World Obesity Day 2019: Easy Weight Loss Exercises to Reduce Body Fat and Improve Health (Watch Video)
Exercise (Photo Credits: Flickr)

World Obesity Day 2019 like every year will be observed on October 11. The day was first celebrated in 2015 by the World Obesity Federation. The 2018 campaign aimed for an end to weight discrimination to improve the life of people with obesity around the world. In the previous year, World Obesity Day also focused on the negative portrayal of overweight people and the need to spread informative content on healthy living. Obesity is a health emergency which has to be tackled at the earliest. If the problem is not addressed at the earliest, it could result in a plethora of life-threatening illnesses. A combination of diet and exercise is needed to combat obesity. Exercise, although only secondary to diet, is an integral part. Here are five easy exercises that will help reduce body weight.  World Obesity Day 2019: Date and Significance of the Day to Drive Prevention and Treatment of Obesity.

Exercising may be difficult for the obese since they have to deal with mobility issues. Hence, at the initial stage, it is necessary to make the body more flexible. This will avoid injury and at later stage and resistance training can be performed with a proper range of motion.

1. Walking

Walking is a good low impact form of exercise which is easy on the joints of obese patients. Walking is in fact considered as one of the best easy exercise for every individual. It is recommended to walk 10,000 steps every day to have lower BMI (Body Mass Index). Obese patients can walk and improve their fitness in a safe way. An obese patient is recommended to walk at least 30 minutes daily.

2. Swimming

Swimming is one of the best aerobic exercises to increase endurance. It is also safe for an obese person as the movement of body parts in water works on different muscles and also helps reduce stiffness. Swimming is also safe as it does not put stress on joints. Doing simple freestyle movements and increasing the number of laps in the pool can help reduce weight significantly.

3. Box Squat

Squats are an effective exercise for fat loss and lower body muscle development. However, it has to be performed with proper form and a full range of motion to effectively work on your quadriceps. An obese person is heavy and performing bodyweight squat without any support can cause pain in their knee along with back problems. Box squat is a fix for these people as it can be performed anywhere, all you need is a simple bench, chair or even the bed to provide the hip with support once the body is lowered down.

Box Squat - How To Do A Proper Box Squat

4. Wall Push-Ups

Push-ups works on the chest (pectoralis) muscles majorly and help to reduce fluffiness around that area. It also tones up arms and back muscle. It is considered to be one of the best upper body exercises. However, it is not possible for an obese person to perform regular push-ups on the floor. Wall Push-ups is easy and safe for overweight people. If performed with perfection, it can help lose fat from the upper body.

Wall Push-Ups For Beginners

5. Side Leg Raise Exercise

The key for quick fat loss is to work on larger muscles. Obese people should do more of lower body training with safety without getting themselves injured. Great amount of fat is said to be stored in the glute area which can be reduced by performing simple side leg raise exercise.

Side-Lying Leg Lift - Glute Strengthening Exercises

Weight loss is possible only if you put your whole mind and soul into that process. Obese people need to be very careful while performing exercises and are also advised to train under the guidance of a certified fitness trainer. Diet plays an important role in every weight loss journey, therefore a strict diet plan should also be followed for timely results.