Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Starting when overweight
How to start exercising when overweight
By the Exercise Explorer team. Last updated 13 November 2026.
You do not need to lose weight first, and you do not need to be fit to begin. Low-impact activity that is easy on the joints is a good place to start, and exercise improves health even if the scales do not move much. These are the options we rate well.
Read this first. This is general information, not medical advice. If you have heart or breathing problems, diabetes, high blood pressure, or joint pain, check with your GP before starting, particularly before vigorous exercise.
The short answer
- Any activity is better than none (WHO). Start with 10 minutes and build up slowly.
- Low-impact options such as walking, water exercise and cycling are easier on joints. A 2026 pooled analysis of 12 trials found small improvements in pain and function with aquatic exercise in people with overweight or obesity and knee or hip osteoarthritis (low certainty).
- A 2021 pooled analysis of 16 trials found that exercise reduced weight, BMI and visceral fat in people with overweight or obesity.
- Wear supportive shoes, and make it enjoyable. Consistency matters most.
The best ways to start exercising when you are overweight
Aqua Aerobics
Group exercise to music in a pool.
Lap Swimming
Pool lengths using one or more strokes.
Resistance Band Training
Full-body workouts with elastic bands.
Post-Meal Walk
Ten-minute walk after eating to steady blood sugar.
Water Walking
Walking in chest-deep water for gentle resistance.
Stationary Bike
Seated cycling at the gym or at home.
Chair Exercises
Seated exercises for strength and circulation.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Start with short, regular walks and add a little each week.
30 min × 5/wkEffort ●○○○○Free - 2
- 3
- 4Resistance Band TrainingModerate evidence
Gentle strength work at home.
30 min × 3/wkEffort ●●○○○Low cost - 5Post-Meal WalkModerate evidence
A short walk after eating is easy to build into a day.
10 min × 7/wkEffort ●○○○○Free - 6Water WalkingLimited evidence
Water supports your weight and cools you. Very joint-friendly.
30 min × 3/wkEffort ●○○○○Low cost - 7Stationary BikeLimited evidence
Seated and low impact. Choose a wide, comfortable saddle.
30 min × 3/wkEffort ●●○○○Low cost - 8
What to watch out for
- High-impact exercise such as jumping or running at the start, which loads the joints.
- Doing too much too soon, which causes pain and puts many people off.
- Unsupportive shoes or ill-fitting kit. Chafing and sore feet are common reasons to stop.
- Comparing yourself with others, or exercising to punish yourself.
- Ignoring chest pain, dizziness or unusual breathlessness.
A gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute walk.
- Day210 minutes of seated or light strength work.
- Day3A 10 to 15-minute walk.
- Day4Rest.
- Day5Repeat Day 2.
- Day6Water walking, a swim, or a 15-minute walk.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: what did you do, and how did it feel?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or palpitations during exercise.
- Knee, hip or back pain that is sharp, or worse after exercise.
- Swollen ankles or calf pain.
- Concerns about weight, such as rapid gain, or your relationship with food or exercise.
What the research says
The WHO 2020 guidelines recommend 150 to 300 minutes of moderate activity a week plus strength work on two days, and state that some activity is better than none.
A 2021 meta-analysis of 16 randomised trials found that exercise reduced weight, BMI and accumulated visceral fat in people with overweight or obesity. The average programme was moderate to vigorous intensity, 4 times a week, 50 minutes per session, for 22 weeks, which is much more than a beginner needs to start with.
A 2026 pooled analysis of 12 trials (1,057 people with overweight or obesity and knee or hip osteoarthritis) found that aquatic exercise gave small improvements in pain (-0.36) and physical function (-0.33), with low certainty.
We found no trials we had read in full that compare ways of starting exercise in people with overweight or obesity, so the plan here is an example to adapt.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
How do I start exercising when I am overweight?
Start with short, easy sessions such as a 10-minute walk or water exercise, and add a little each week. Choose low-impact options and wear supportive shoes.
Do I need to lose weight before I exercise?
No. Exercise improves fitness and health at any weight, and you can start now.
What is the best exercise for beginners who are overweight?
Walking, water exercise, cycling and light strength work are common low-impact choices.
Will exercise help me lose weight?
A 2021 analysis of 16 trials found moderate reductions in weight and visceral fat. Weight also depends on eating and other factors.
How do I avoid joint pain?
Choose low-impact activities, increase gradually, wear supportive shoes, and stop if pain is sharp.
I feel self-conscious. What can I do?
Try home workouts, walking at quiet times, women-only or beginner sessions, or exercising with a friend.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP for dizziness, palpitations, swollen ankles or joint pain that worsens.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- Effects of Exercise Interventions on Weight, Body Mass Index, Lean Body Mass and Accumulated Visceral Fat in Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 2021. doi.org/10.3390/ijerph18052635
- Effects of aquatic exercise on pain and physical function in overweight/obese patients with lower limb osteoarthritis: a systematic review and meta-analysis. Frontiers in Physiology, 2026. doi.org/10.3389/fphys.2026.1864401