Your exercise routine should match your current fitness level and BMI category for safety and effectiveness.
For Underweight (BMI <18.5)
Focus on strength training to build muscle mass. Include 3-4 resistance training sessions weekly with adequate nutrition.
For Normal Weight (BMI 18.5-24.9)
Mix cardio and strength training. Aim for variety: running, cycling, weights, and flexibility work.
For Overweight (BMI 25-29.9)
Start with low-impact cardio like walking or swimming. Add strength training 2-3x weekly. Gradually increase intensity.
For Obese (BMI 30+)
Begin with gentle activities: walking, water aerobics, chair exercises. Focus on consistency over intensity. Consider working with a trainer.
General Tips
Always warm up and cool down. Listen to your body. Consult a doctor before starting any new exercise program.