Yoga and Exercise for obesity

Regular movement is one of the best tools for weight and health. Choose activities you enjoy, begin gently and build up slowly. People with heart disease, high blood pressure, diabetes, joint problems or severe obesity should check with a doctor first.

Aim

At least 150 minutes of moderate activity a week, such as brisk walking, plus 2 days of strength exercise. Even short 10-minute walks add up.

Aerobic activity

• Brisk walking, the easiest place to start
• Swimming and water exercise, which are gentle on the joints
• Cycling and dancing
• Climbing stairs

Strength

Body-weight exercises such as sit-to-stand, wall push-ups and light weights, which protect muscle during weight loss.

Yoga

• Surya Namaskar (sun salutation) at a gentle pace
• Tadasana, Trikonasana, Bhujangasana, Setu Bandhasana, Virabhadrasana
• Pranayama: slow breathing helps stress and mood
• Shavasana to relax

Yoga also helps with stress and sleep, although it burns fewer calories than brisk exercise.

Tips

• Warm up, and cool down
• Wear good shoes
• Drink water
• Stop if you feel chest pain, dizziness or severe breathlessness

Children and teens

Active play for at least 60 minutes a day is the aim. Avoid strict exercise plans without paediatric advice.

Remember

The best exercise is the one you will do regularly. Start small and increase slowly.

When to get help

See a doctor if you are gaining weight steadily, have a large waist or have symptoms such as breathlessness, snoring, joint pain or excessive thirst. Avoid crash diets, slimming teas and fat-burner products, and do not give herbs, supplements or weight-loss plans to children or teens without a paediatrician's advice. In an emergency call 112 or 102.