Are you overweight and want to take up sport again? If you don't know where to start or which activity to choose, then follow our tips.


Why do physical exercise?

We can't say it too often: because sport is good for the health. When combined with a healthy, balanced diet, it prevents you from gaining excess weight. In fact, burning energy helps you to control and lose weight. The resumption of exercise stimulates the sympathetic nervous system, improves insulin efficiency (insulin is the hormone that regulates the level of glucose in the blood) and helps reduce fat. After a diet or initial weight loss, physical activity to assist further weight loss becomes even more important.


Sport also helps prevent and treat weight-related illness such as arthritis or type 2 diabetes. But that's not all: physical activity produces a real sense of well-being. There's nothing like rediscovering a taste for exercise. If you want both a healthy mind and a healthy body, you need to put an end to your sedentary lifestyle!


Take up sport again

To help you maintain a stable weight or lose weight if you're overweight, you can begin to get active by walking. It's a good way of taking up sport again. Any outing can provide great walking opportunities, for example everyday journeys to work. Are you tempted by the lift? Take the stairs instead. Do you take the bus or the underground? Get off a stop before your usual stop. Try to walk a minimum of three times a week. To ensure you don't get out of breath too quickly, ease yourself in gradually. First of all, walk for just 15 minutes and when you feel capable of doing more, increase to 30 minutes. Once you've reached your 30 minute threshold, increase your pace. Why not try Nordic walking?


What physical activity should you choose?

So you're committed to getting back into sport? Opt for a non weight-bearing activity which reduces strain on the joints. Swimming and exercise bikes, either upright or recumbent, are recommended for this reason. In particular, they help prevent knee problems. You can also try the treadmill, an effective cardio training machine that allows you to run at your own speed. These 3 activities, which avoid damaging the joints, will help you burn calories, build muscle and improve your breathing.


How much should you be doing?

As with walking, when returning to exercise, you're advised to build up gradually. Prepare a training schedule before you start. Ideally train in the morning, to burn fat more quickly. What's the right amount of exercise? First of all, limit yourself to 30 minute sessions, three times a week. Then step things up over the next few months. Think about keeping a logbook where you can make a note of all your performances. This will help you measure your progress: the intensity of exercise or number of kilometres covered etc.




As I'm sure you will have gathered, sport is strongly recommended for everyone. If you're overweight, to help resculpt your figure and tone your body, remember to round off your sessions with muscle-strengthening exercises. If in doubt, please consult your doctor before starting any physical activity.


Hoping to shave off a few extra pounds? The ideal solution is to restore balance to your diet while exercising regularly. Here's our advice.