Gaining Fitness When You Are Obese
Eligibility: Above Number On Scale
When it comes to quality of life, your level of fitness may be more important than the scale on the scale. Obesity puts you at risk for health problems such as heart disease and diabetes. But focusing only on weight loss often results in an increased weight loss cycle that can be detrimental to your health. Researchers have found that even if you do not lose weight, exercise can have significant benefits. And in case you lose weight, that's fine!
Benefits of Exercise
Exercise lowers your blood pressure, cholesterol, and blood sugar levels. It helps keep your bones strong, strengthens your brain, gives you energy, and helps you sleep better. It reduces the risk of heart disease, stroke, type 2 diabetes, dementia, and other types of cancer. In addition to all of this, exercise can reduce stress, increase your mood, and make you feel better about yourself.
Where do you start?
The last thing you want to do is hurt yourself and get out of the gate. Tell your doctor if you want to start a fitness program. Ask if you need to take any safety precautions. They can suggest some exercise that is right for your health and fitness level. For example, you should probably stay away from exercise that has as much impact as running at the beginning. The important thing is to just move on - any amount of work is better than none.
Slow Go At First
Start with small steps you can build on. Park at the far end of the parking lot, or take the stairs. Try 10-15 minutes every day for exercise and see how you feel. Make sure you relax when you need to and listen to your body. Gradually use 30 minutes to the hour of moderate exercise, 5 days a week, and two resistance sessions or strength training. This is the amount of exercise recommended by experts for adults.
See Specialist
Everyone needs to use good form when exercising. But it is even more important when you are overweight. Excess weight can deplete your center of gravity and change the way you hold your body. It also puts extra pressure on your members. Book an appointment or two with a trainer or physiotherapist who knows about weight problems. They can show you the right posture and help you adjust your balance so that you can exercise safely.
Exercise Options
The best exercise is something you love and will stick to. Try different things you like, and see what you like. Remember that a well-rounded program combines both cardio and strength training. Check out options at your local gym or community center. If you find a classmate or teacher you like, be “normal.” If you are not comfortable working in front of other people, there are many DVDs and online programs you can try.
Start with Cardio
This is a workout that makes your heart beat faster. Travel is one of the easiest types. You can do it anywhere and anytime, and all you need is some comfortable clothes and comfortable shoes. If you have painful joints, try cycling, standing or outside. It puts less pressure on the hips, knees, and ankles. So is water exercise. See if there is a pool near you where you can try aqua running or water aerobics.
Add Strength Training
Exercising or other resistance exercises make your muscles stronger, and that makes daily activities easier. Weight loss will be followed by fatigue and constant tiredness. But make sure they are comfortable and can support you. If you are unsure how to use the equipment, ask your trainer for help. You can also use free weights, kettlebells, or resistance bands at the gym or at home.
Install Flexibility and Balance
Exercises like yoga, Pilates, and tai chi help build muscle again. But they also keep you flexible and build your balance, which can protect you from falling and injury. And they make it easy to do everyday things like bend and reach things. Balance and flexibility are especially important as you grow older.
Use the Chair If You Need It
If it is difficult for you to walk or stand for long periods of time, start your fitness program with exercises that you can do sitting down. Remember, any amount of work is better than none. You can get cardio with chair aerobics or a portable treadmill. Weight training or resistance stretching is easy to keep you sitting.
Edit Success
It may take a while, but if you stick to it, being strong can be a lifelong habit. You may have an easier time staying focused when you make a plan and track your progress. Set specific, achievable goals for yourself, such as adding a quarter to your trip or 10 minutes to your weekly bike ride. Fitness tracker, diary, or app can help you keep track of yourself. The same is true with training with a friend or with a group.
Remove Obstacles
It is easy to overdo it when you start a fitness program. Take a few days off if you are really in pain. But if you think you are injured, see your doctor. Your body will strive to maintain balance, so do not be surprised if you feel very hungry or tired at first. Make sure you spray yourself with healthy food.
Take a Long View
Strength habit is just like any other habit: It takes time to make it a part of your life. Know that there will be days when you will not feel like practicing. Fight boredom by changing your routine. And if you miss a day or two, do not overreact. Just get back to it as soon as you can. Your goal is to stay active for the rest of your life.