What Is the Best Exercise for Weight Loss?

How to choose the best exercise for your home, gym, or outdoor workout routine to achieve maximum and sustainable results.

 
female tying exercise walking running shoe

People oftentimes think the best exercise for weight loss is the one that burns the most calories. In reality, the best exercise for weight loss is any exercise you are willing and able to do consistently… because whatever you start doing in order to lose weight, you’ll need to continue doing in order to keep the weight off.

So instead of thinking about the best exercise for weight loss, think about the best exercise for you.

Think about the best exercise for you

Think about:

  • The types of exercise you know how to do or might be willing to learn.

  • What you might feel comfortable doing or at least trying.

  • Any equipment, facilities, or classes (in person or online) you have access to.

  • Activities you might enjoy or have enjoyed in the past.

If you can’t imagine ever using the word “enjoy” to describe exercise, that’s okay! You are not alone. The important thing is to find an activity or type of movement you are willing and able to do, for any length of time.

This could mean going to the gym, going for walks, or walking up and down stairs in your home. This is something only you can decide. Anything is better than nothing, and it’s important to be realistic.

Typical “best” exercise advice backfires

As a Certified Health Coach and Behavior Change Specialist, I would never make a strong statement to claim there is a “best” exercise. For example, I would never tell a client that “Swimming is the best exercise for weight loss” or “Running is the best exercise for weight loss”, for two very important reasons:

  1. These statements are not true.

    (Any and all movement “counts”, is beneficial, and can lead to achieving permanent weight loss.)

  2. From a coaching and behavior change perspective, these types of statements can actually do more harm than good.

Below are two examples of what I mean when I say that.

Swimming example

Let’s say I told a client that swimming was the best form of exercise, but one of the following scenarios applied to them:

  • They don’t have access to a pool.

  • They don’t feel comfortable in a swimsuit.

  • They don’t know how to swim.

Instead of feeling motivated to exercise, they are likely going to end up feeling discouraged. Furthermore, if this client tends to think in all-or-nothing terms, they might convince themselves that other forms of exercise don’t count. They may rationalize that if they can’t do the “best” exercise, they might as well not do any.

Even if my client knows how to swim and has access to a pool, what if they hate swimming? They will likely end up in the same predicament. Even if they tried swimming, it’s unlikely they would stick with it for very long and up discouraged.

Neither of these outcomes are helpful, and neither of these outcomes would lead to creating lasting change and achieving permanent results.

Running example

Let’s say someone read an article that claimed running was the best form of exercise for weight loss, but one of the following scenarios applied to them:

  • They hate running.

  • They don’t have a safe place to run.

  • Running hurts their knees and back.

That means running is not the best exercise for them!

Consider your unique preferences

When it comes to the best exercise for weight loss, health, or any other outcome you are looking to achieve, consider your own unique interests, preferences, circumstances, and lifestyle. Nobody knows more about you and what you are willing and able to do… than you.

Listen to any professional medical advice you’ve been given about specific exercises that may be contraindicated due to medical conditions. Then brainstorm your options.

Know there are always options. Let’s say you know that low impact exercise feels better and is easier on your joints. There are still a variety of low impact exercise options you can choose from (biking, walking, etc.) based on your own preferences, experiences, and lifestyle.

The key to success is that the ultimate decision around the type of exercise you choose to do, comes from you. Brainstom, experiment, and be patient with yourself.

You are the expert on you

Anytime you read or hear “experts” claiming there is a “best” exercise, keep in mind these experts are not experts on you. You are the only person who can decide what is going to work for you.

Remember:

  • All movement counts.

  • All movement is beneficial.

  • All movement can help you achieve permanent weight loss.

 
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