Obesity is gaining its speed every second to affect more and more people worldwide. The below are the varying Levels of Obesity:
- Class One Obesity:
The person has his Body Mass Index (BMI) between 26-30. - Class Two Obesity:
The person has 31-40 BMI, and are moderately obese. - Class Three Obesity:
All persons with BMI more than 40, and are unhealthy due to obesity.
I know its is very difficult to perform heavy exercises and live under strict restriction. But those are the only ways that will help you live a healthy and a long life. So we are providing you with few simple exercises which will be extremely beneficial to you.
Stretching Exercises:
These exercises will help you warming up and having a soothing effect during and after exercises.
- Neck Stretches: Always start with a neck stretch. Move the chine down, towards your chest slowly in a circular motion. Hold at every position for 10 seconds.
- Stretching for shoulders, arms and chest: Stand straight. Interlock your fingers. Stretch your arms. Move it to above your head and stay in that position for 10 seconds. Again come back to the original position.
- Back Stretching: Stand straight. Pull your both arms above your head. Join it together and bend down. Again get back to your original position. Putting the hands above, try to stretch you body back to a comfortable extent. Stay at each position for about 10 seconds.
- Waist stretching: Place your hands on the sides of your waist. Stand straight. Try to move only the upper part of your body to both sides and get back to the original position after stretching to each side. Stay at each side for about 10 seconds.
Upper Body Exercises:
- Press Ups: Many people will not find it comfortable to do full upper body press ups. But it will gradually improve over time. But try doing press ups by kneeling instead of using toes.
- Triceps Dips: Sit on a bench. Place hands next to the hips. Lift yourself on putting the entire pressure over your arms. Push the hips forward
Lower Body Exercises:
- Lunge: Stand in a split stance (split your legs apart) where feet are about 3 feet apart from each other. Keep both knees at about 90-degree angles from bottom. Hold weights in each of your hand to add intensity. Bend the knees. Lower the back knee towards the floor. Keep your front heel down. Place your knee over center of your foot. Be steady at your body other than head, neck and arms. Keep your abs in when you are pushing through your front heel and then back to your original position. Never lock your knees during movement.
- Squat: Keep the width of your shoulder and feet away. lower your body slowly appearing like sitting in a chair. Continue lowering your body till your thighs get parallel to the ground. Keep weight on your heels and push your body up till you return to your original position. Never extend your knees over your toes. Do keep your trunk always straight and erect. Do not bend your back.
Back And Core Stability:
- Dorsal Raise: Place your face down on the ground. Raise your opposite leg and arm simultaneously.
- Back Extension: Sleep straight on the ground on your back. Lift your head and breast slowly above the ground. Get back to the original positions slowly.
Other exercises may also be done using exercise and body building equipments like – weights, dumbbells or forms of resistance training.
