Simple Home Exercises for People with Obesity

25 July, 2020
Don’t let obesity negatively affect your life! Regular physical exercise, along with other healthy habits, can help you. In this article, discover simple home exercises for people with obesity.

Obesity is a problem that’s becoming increasingly prevalent around the world. This is worrying, as it can cause various conditions and even lead to death. This problem can affect any person, even minors. “First-world” countries, or those considered developed, are the most affected by obesity. In this context, health and exercise professionals recommend regular physical activity or simple home exercises to address this problem.

Obesity according to the World Health Organization (WHO)

Below, we quote the WHO’s definition of obesity and its diagnosis:

“Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It’s defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).”

Thus, obesity is determined depending on a person’s physical characteristics, which are influenced by genetics, physical activity, and diet.

In adults, BMI is the same for both sexes and all ages. However, according to the WHO, “It should be considered a rough guide because it may not correspond to the same degree of fat in different individuals.” For its part, in children, age needs to be taken into account.

Simple home exercises for people with obesity

One of the main recommendations to fight obesity is physical activity. In this case, it should be on a scheduled basis through exercise. For this purpose, you don’t need to go to a gym or buy professional exercise equipment. Although professional supervision is advisable and necessary, it’s also possible to exercise at home.


In this vein, below, we share a series of simple home exercises that can help fight obesity.

Knee to chest: simple home exercises

People exercising in a class.

The starting position is standing, with your legs shoulder-width apart and your arms resting on either side. Avoid bending your back or looking down at the floor.

Then, bend your leg, trying to bring it as close as possible to your chest. After that, bend your opposite arm to accompany the movement. Start with your dominant leg and then the other, trying to make sure it’s an asymmetric and fluid movement. You should do this exercise for 40 seconds. Remember to watch your breathing!

Side squats

Firstly, make sure your legs are separated at least three inches more than the width of your shoulders, with your arms bent and your back completely straight.

Two women doing side squats.

You shouldn’t do a conventional squat. Instead, bend your leg and hip to one side and then the other. Do this calmly for 30 seconds.

Glute bridge: one of the simple home exercises

Firstly, lie face up, supporting the soles of both feet by bending your legs, and separating your arms in order to achieve greater stability.

A woman doing a glute bridge.

To do it, you have to lift your hips as much as possible for at least 30 seconds. You should breathe from your diaphragm to work your abdominal walls.

Burpees: step by step

This exercise shouldn’t scare you. Although it’s quite challenging, it’s perfect to fight obesity. You can do this type of exercise step by step, in order to lower its intensity and jumps.

Firstly, stand with your legs shoulder-width apart and your arms resting on either side. Once you’re in this starting position, raise your arms. Then, do a squat, put both your hands on the floor, and bring your feet back, one after the other.

People doing burpees in class.

Unlike the normal burpee, you should avoid bending your arms. Do this exercise for at least 20 seconds.

Other issues to consider regarding obesity

In short, you should do these simple home exercises at least three days a week to make it a healthy habit. In addition, experts recommend complementing them with moderate-intensity physical activity, such as walking or dancing.

On the other hand, it’s important to note that people with obesity shouldn’t do jumping exercises. This is because they overload the joints, especially those of the lower limbs. Thus, they end up being harmful to the person instead of benefiting their health.

  • Organización Mundial de la Salud. (2015). OMS | Obesidad y sobrepeso. In 311.
  • OMS. (2016). OMS | Obesidad. WHO.
  • Bastos, A., González Boto, R., Molinero González, O., Salguero del Valle, A., Molinero González, O., Bastos, A., González Boto, R., & Salguero del Valle, A. (2005). Obesidad, nutrición y Actividad Física. Revista Internacional de Medicina y Ciencias de La Actividad Física y Del Deporte.