Exercise & Movement

Exercise and movement will keep you feeling healthier and more motivated during a period of weight loss. Here are a whole series of ideas of how you can introduce exercise and movement into your week. Find what works for you.


Start with a brisk walk for 20-30 minutes a day. Gradually increase the duration and pace as you get comfortable


Is a low-impact exercise that puts less stress on the joints. It provides a full-body workout and helps burn calories.

Stair Climbing

Use the stairs instead of elevators whenever possible. Start with a few flights and gradually increase the number as you get fitter.

Workout Videos

Follow beginner-friendly workout videos designed for overweight individuals. Look for programs that offer modifications and focus on gradual progress.

More Exercises & Movements


Enjoy dancing to your favourite music. It's a fun way to burn calories and improve coordination. You can even try dance-based workouts like Zumba.

Outdoor Activities

Engage in outdoor activities like hiking, trail running, or mountain biking. They offer a combination of cardiovascular exercise and exposure to nature.

Team Sports

Join a recreational sports team such as soccer, basketball, or touch footie. It's a fun way to stay active while enjoying social interaction.

Boot Camp

Join a bootcamp class or follow bootcamp-style workouts that incorporate a mix of cardio and strength exercises. It provides a challenging full-body workout.

For further ideas please download the full 50 page guide for free using the box at the bottom of the page.