No need to do heavy exercises or carry joint pain, many gentle exercises can still help you lose weight effectively, suitable for middle-aged people, postpartum women and busy families.
Weight loss is often associated with a stuffy gym image, intense workouts, and prolonged knee pain. But in reality, for many workers, that approach is not sustainable. Low-impact exercises, if maintained regularly, still help burn fat, increase endurance and protect the skeletal system.
5 easy-to-do exercises at home to help lose weight without being too complicated
Cycling
Cycling is a cardiovascular exercise that puts less pressure on the knee joint but still consumes a lot of energy. According to the American Journal of Physiology, regular cycling helps reduce visceral fat and improve metabolism. By cycling for just 30 minutes a day, the body can burn about 200 - 250 calories, while increasing the strength of the leg and abdominal muscles.
fast walking
Brisk walking at a speed of about 5 - 6 km/h helps the heart rate increase steadily without causing shock to the joints.
Mr. Yash Agarwal, a fitness expert at Fittr (India), said: "Brisk walking is the most sustainable form of weight loss, because it is easy to maintain for a long time and suitable for most physical conditions".This is also an easy exercise associated with family activities, such as walking after dinner.
Basic yoga poses
Yoga not only helps stretch muscles but also reduces stress, a silent factor that causes the body to accumulate fat. Positions such as bridge, chair, cat - cow or triangle help tone muscles, improve digestion and sleep. According to Dr. Timothy McCall, medical doctor and yoga therapist at Yoga Journal (USA), reducing stress helps lower the hormone cortisol, thereby supporting weight control more effectively.
Low-intensity resistance exercises
Movements like a squat without weights, hip lift, or resistance band pulling help build muscle without overloading. The more muscle, the more calories the body burns even when resting. This is a suitable choice for people over 40 years old or people with long-term sedentary activities.
climbing stairs
According to Harvard Health Publishing, climbing stairs can burn calories faster than walking on flat ground. This activity helps tone the thighs, buttocks, calves and increase cardiovascular endurance without the need to jump or run.
In conclusion, weight loss is not about "how much weight", but how long it can be maintained. Gentle, regular exercises every day are practical, safe and suitable for the modern family rhythm.
