Enjoying sports does not always come naturally at first. The fun starts once you have achieved the first (often small) sporting successes – even if you are carrying a few extra pounds compared to thinner people. There are many types of sport which are suitable for you. It is important to overcome the initial inhibition threshold and support the gradual progress with a balanced, low-calorie diet.
Sport when you’re overweight – how to make it easier
It’s always difficult to start – especially if you are carrying a few too many pounds around your hips. Exercise is much easier and gentler on the joints if the “workout equipment” helps to carry your weight. Beginners’ sports which are particularly suitable therefore include: Cycling, aqua-gymnastics, swimming, in-line skating, riding and rowing (e.g. at a fitness studio). More advanced exercisers can also try hiking, Nordic walking or light aerobic exercise. Fitness studios often offer special training plans for weight loss. Just ask! Even more ideas are available in our sport finder. Remember to exercise as often as possible.
Health check before exercise
Before starting your personal exercise programme, you should visit your doctor for a health check. This is particularly important if you are overweight, have never done any exercise, have not exercised for a long time, or are older than 35. Your doctor will be able to tell you how much strain you will be able to put on your back and joints and whether certain types of sport should be avoided for health reasons. Choose a sport which most closely corresponds to your own preferences within the scope of your doctor’s recommendations. It is also helpful to check your current movement and fitness levels.
Water – essential for athletes
Drink, drink, drink – that is the key when exercising. During one hour of in-line skating, the body loses around two litres of fluid. Once you have lost more than a litre of fluid, your endurance performance can deteriorate, and if you lose any more, your concentration and coordination levels will also start to fall. Before training, ensure you are hydrated. Drink around half a litre of water around 20 to 40 minutes before you begin. The rule of thumb when training is: drink water, e.g. Nestlé Pure Life, every quarter of an hour if you are training for longer than an hour. A positive side effect: Water fills the stomach and makes your hunger pangs disappear. Sport will therefore have double the weight-loss effects.