Sports for overweight people

Sport is ideal for losing weight. If you have a little more weight on your hips, you must consider a few things before you start: Being overweight puts a strain on the joints and makes every movement more difficult – especially at the beginning. Gentle sports make it easier to get started. Read here what they are and what you should pay attention to when exercising if you are overweight.

sports when overweigh

Best sports for overweight people

Sport is healthy – that’s a well-known fact. But if you are overweight, there are a few things to consider: the extra kilos put a strain on the joints with every movement. It is therefore important to choose a sport that is particularly suitable for overweight. Ideally the intensity can be increased slowly, and you are easy on the joints, and you burn a lot of fat such as endurance sports.


Gymnastics can be carried out relatively gently on the joints. One should prefer exercises that do not overstrain pre-stressed knees and ankles and that do not stress the body one-sidedly. The exercises should also be able to be carried out for as long as possible. Low-impact gymnastics or aerobics courses for beginners are available. Large adult education centres and good sports studios have special gymnastics groups for overweight people in their programs.

In-line skating

You should only skate inline after you have learned how to brake and fall correctly in a course otherwise it can be dangerous. Anyone who moves fluently and in a way that is easy on the joints with a little practice and routine when inline skating will find this calorie-consuming sport an ideal diet companion – and this sport is not only suitable for young overweight people!


You can cycle almost everywhere. In addition, this sport can easily be integrated into everyday life (e.g., cycling to work in the morning). For overweight people, the bike has the advantage that it carries the weight. In this way, the already heavily loaded leg joints are relieved at least for the time of cycling. A good gear shift allows you to move with more or with less effort, depending on your physical condition. Even people who are completely untrained in sports can improve their stamina, build muscle and burn fat with a good bike.

In bad weather or in the cold or hot season depending on where you live, a bicycle exercise bike is recommended. However, this should be set up in such a way that you can watch TV, listen to music and/or enjoy the view from the window – because a monotonous view of the wall usually quickly drives away the desire to train.


Swimming doesn’t put any strain on the joints, can be done quickly or slowly, depending on your physical condition, and burns calories. It stimulates the metabolism to produce more body heat after the water draws heat away from the body. Unfortunately, many fat people need a great deal of courage to show themselves in tight swimsuits. It is best to go swimming in a group, so that strangers’ looks are easier to endure.

Aqua aerobics

The benefits of swimming also apply to aqua aerobics and aqua jogging. The joints are relieved by the buoyancy. The water temperature is lower than that of the body extracts heat and thus increases energy production. In addition, gymnastics and jogging require more strength than you think due to the water resistance.

Cross-country skiing

Cross-country skiing promotes endurance without putting heavy strain on the heart, blood vessels and joints. For this sport you need special equipment, snow and usually a small course. Prepared in this way, this winter sport is a highly effective fat burner.


Anyone can dance, young or old. The tempo varies greatly depending on the choice of music. If you have joint problems, slow rhythms should be preferred. The even dance movements ensure that no joints suffer, and the heart does not lose its beat. But don’t overdo it when dancing! A dance course is particularly ideal for beginners. You can also make new contacts.


Walking and hiking are far healthier for your knees and ankles than jogging, but you burn fewer calories per hour. On the other hand, you run out of breath quickly like when jogging. There are walking and hiking groups for all ages in many places. By the way: hiking and walking is particularly suitable for overweight people who don’t feel comfortable in sportswear or swimwear. Dubai and Abu Dhabi have an ever increasing number of places to walk outside and even in the heat of the summer if dedicated getting up early before the heat of the sun becomes too much even just 10-20 minutes a day around your local neighbourhood a few times a week can make a huge difference and is even medically proven to help improve your metabolism.

The effect of sport when overweight

Sport and exercise are particularly important for overweight people:

  • Sport burns calories, so the fat deposits shrink faster.
  • Sport builds muscles, which constantly consume calories and thus increase the body’s calorie requirements.
  • Sport improves body awareness. This is especially important for overweight people, who often see their bodies as the enemy. Anyone who rediscovers their body in a positive way has more joy in keeping it healthy and attractive.
  • Exercising prevents the increased risk of illnesses caused by obesity.

Athletic hurdles when overweight

Overweight people often find it difficult to exercise because:

  • Overweight people are not used to exercising, so they are not fit, and they are more likely to get injured.
  • The excess kilos make every movement far more strenuous than for a person of normal weight.
  • The heart, circulatory system, bones and joints are often preloaded in overweight people, so that many types of sport pose a higher health risk for them.