Exercise for Big Bodies
How you can begin living a healthy life with a few simple exercises.
Whether you inherited your
weight problem,
suffered a life-altering injury that caused you to be immobile for a long period
or time, or have just made bad dietary choices, there is no time for self-pity
if you're going to overcome a weight issue. What can you do when your weight
prevents you from fitting on an exercise machine; causes knee, joint or heart
problems; or makes you feel too embarrassed to wear a bathing suit? Swallow your
pride and get to work. And it is very hard work.
If you think you've got the resolve to do what it takes to
lose weight,
read on to find out how you can get started.
The place to start is your doctor's office. Have your physician check on any
current health conditions that are affecting you. Also, going to the doctor will
allow you to get a baseline on your heart rate and overall health, which will
make it easier to work with your physician to monitor your progress along the
way. The key to any
weight loss routine is to find an exercise you can enjoy doing and to start
out slowly. Ask your physician for recommendations of good
exercises, and
give them a shot. If you find them too repetitive and boring or a little more
difficult than you expected, try something different. Gradually, smartly
increase the time you spend at it as well as the intensity of your exercise.
For those who may be severely obese, the
exercises to get
you on your way would be simple leg lifts, arm raises, or bending and leaning
over, which can be done while sitting. These movements provide the muscle
strength necessary for future exercises and will minimize your risk of injury.
As you go through each day, look for ways to add more movement and exercise.
Make it a part of your daily life.
A great form of
exercise for anyone is walking. The more steps you take, the better you'll
feel. Even walking from one end of the house to the other is helpful. When
walking, start off slow and only go short distances. Each day try to go a little
farther but do not overdo it. If needed, take frequent breaks and don't walk so
far that it will be hard to make it back to your starting point. No matter where
you're walking, be sure to wear good walking shoes and drink enough water along
the way. Doing these easy steps will keep your body ready for the next walk
around the block.
For those who are able to wear a bathing suit and have access to a body of
water, swimming is a wonderful form of exercise if you're obese. As the water
supports your body and therefore does not put the usual strain on your bones and
joints, swimming makes it possible to move your body with greater ease, which
increases your strength, stamina, flexibility, and range of motion. With these
improvements in tact, performing other exercises on the ground will become
easier as well.
No matter how much you weigh, what you may need most is accountability and
encouragement along the way. If possible, a
personal trainer
is a great way to stay on track and stay safe along the way. A close friend can
also help keep you accountable or tag along for your regular
workouts.
Joining a support group may be a good option for some. With any
exercise program,
remember that the
gym isn't the only step to
losing weight.
You should also eat a healthy diet. Not only will healthy, low fat foods help
you lose weight,
but they will also give you the energy you need to do the exercises that do the
body good.
Understanding Obesity
As the weight of the average American has been increasing during the past
decades, health
professionals have claimed America to be suffering an "obesity epidemic."
How do you know if you're overweight or obese? First, you have to calculate your
body mass index (BMI).
To do this, multiply your weight in pounds times 703. Next, figure out how tall
you are in inches, and square this number. Finally, divide the first number by
the second. The answer is your BMI.
A BMI below 18.5 means you're underweight, between 18.5 and 24.9 is a healthy
weight, 25-29.9 is overweight, and 30 and above is obese.
Fitness Together
Temecula personal trainer
Back to Article Index> |
