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Starting a new workout routine is hard for everyone, but it can be especially hard if you are overweight or obese. The best types of exercise for obese people aren't always available at your local gym or fitness studio, and putting together a program on your own can be both uncomfortable and confusing. |
But if you are heavy, exercise is important. Workouts will help you to lose weight, can help you to change the way you feel about yourself, boost your mood, and improve your health. So how do you get started? Use this guide to choose a workout that you might enjoy. Then check your local community center, hospital, health club, or neighborhood center to find an exercise program to suit your needs.
Why Exercise Matters If You're Overweight
You might think that trendy workouts and fitness programs are only for people who are obsessed with fitting into a tiny dress size or skinny jeans. But exercise is healthy for everyone of every size and it can offer special benefits for those who are overweight or obese. If you are not sure which category you fall into, you can use a BMI calculator to find out.
Carrying too much excess weight puts you at higher risk for certain diseases, including high blood pressure, heart disease, diabetes, sleep apnea, and depression. A program of moderate exercise can help you to reduce your risk of disease. Weight loss, which may happen as a result of exercise, can also help to reduce your risk for disease.
But more importantly, exercise can improve the way your body functions throughout the day. If your body feels better as you move through daily activities, your mood and your confidence level are likely to get a boost as well.
Tips to Start a Workout Routine When You're Obese
Before you start any exercise program, make sure that you are healthy enough for physical activity. Visit your health care provider and ask key questions about limitations or modifications that may apply to you. If you are on any medication (especially a blood pressure medication), ask your doctor if you need to follow any special procedures to monitor your exercise intensity.
Tips to Start a Workout Routine When You're Obese
Before you start any exercise program, make sure that you are healthy enough for physical activity. Visit your health care provider and ask key questions about limitations or modifications that may apply to you. If you are on any medication (especially a blood pressure medication), ask your doctor if you need to follow any special procedures to monitor your exercise intensity.
Lastly, you should also make sure that you have proper workout gear and footwear. Visit a locally owned shoe store where a walking or shoe expert will recommend several brands and let you take a few out for a test drive. Most experts recommend shoes with extra support and cushioning for exercisers who are heavier.
Best Workouts for Obese Adults
These programs are particularly well suited for larger people who exercise. See what interests you and then use the tips to get started on a path to a leaner, fitter you.
1) Walking
This seems like an obvious choice, but there is a reason that walking tops the list of the best exercise for almost everyone. Walking requires very little equipment and it can be done almost everywhere. Walking is low impact, improves strength and mobility in the lower body, and can be easy, moderate, or vigorous depending on your specific plan.
Keep in mind, however, that walking isn't for everyone. If you experience knee, back, or hip pain, talk to your healthcare provider. You may be able to work with a physical therapist or exercise professional to address the issue or come up with a better routine for fitness.
Tips to start a walking program if you are overweight: If you are absolutely new to exercise, start by walking for just 10 or 15 minutes each day. Gradually add time so that you work towards one full 30-minute session.
Don't worry about speed or pace in the beginning. Make consistency your goal. As your fitness level increases, see if you can begin to increase the speed and intensity of your workout. Researchers have found that a moderate intensity can be achieved by reaching 100 steps per minute pace, or 3,000 steps in 30 minutes. You may choose to invest in an activity monitor, but an inexpensive pedometer will count steps for you too.
2) Chair Exercise
4) Group Exercise Classes
One of the best ways to stick to an exercise program is to develop a social support system. Group exercise classes are a perfect place to find friends, but you'll want to be sure you find a class that meets your needs.
Before you invest any money, preview the class by watching it first. Remember that it takes an overweight exerciser more time to move through certain movements, so watch to see if the pace of the class is too fast. Also, watch how the instructor cues the choreography. A good teacher will give plenty of advance warning for movement or direction changes.
Tips to start an exercise class: Greet the instructor on your first visit. Introduce yourself and explain that you are starting a new workout program. By connecting with her, you send a message that you are open to feedback and encouragement. The instructor should provide extra guidance and modifications to make sure you are comfortable during class.
If you don't feel like you are ready for a group class, consider investing in a DVD or online streaming services so that you can exercise at home. Many web workouts also have online communities where you can ask questions or get support. Other suggestions for online videos include:
4) Strength Training
There are many good reasons to start a strength training program. But for an overweight exerciser, there are special benefits.
Strength training can correct postural issues that may arise from carrying extra weight. Strength training can also increase the range of motion in all of your joints. Finally, when you build muscle, you boost your metabolism when your body is at rest.
2) Aqua Jogging
Water activities are particularly well suited for people who have painful joints or difficulty moving, but lap swimming is too intense for many people and water aerobics classes are not always available. A good alternative is aqua jogging.
Aqua jogging is simply running in the water with the help of a buoyancy belt. You get all of the benefits of running or walking without the impact. You may be able to find a buoyancy belt at the pool where you swim or you can buy one online, then head to the deep end of the pool and begin jogging.
Tips to start an aqua jogging program: Your feet shouldn't touch the bottom of the pool when you aqua jog. This may seem counter-intuitive, but you move forward in your lap lane only by moving your legs against the water.
It takes more effort than you might imagine, so start slowly and increase during your workout as you begin to feel fitter. If you are uncomfortable in the deep end, begin in the shallow area and gradually move into deeper water as your comfort level increases.
Tips to start a strength training program: If you join a gym, you might find that some strength training machines are not made to accommodate a larger body. Weight benches are often too narrow to accommodate a larger body and getting up and down off the floor for mat exercises can be difficult when you are obese.
Even if you don't hire a trainer, the gym staff should be able to show you how to adjust equipment or use alternate exercises to work for each muscle group. Remember to start slowly and don't do too much too soon. Consistency is the most important element of your new workout program, so the worst thing you can do is to overdo it on your first day so that you have to take a week off.
