Walking is an effective exercise option for obese people.
A group exercise class can make an obese person feel isolated, embarrassed and unable to keep up. Instructors often do not take into account that extra fat can be restrictive to performing certain movements. Working out at home can be equally difficult, especially with so many exercise routines being marketed as "extreme" and "intense." If a physician says it's safe to try traditional exercise instead of undergoing gastric bypass, do not give up on yourself. Some knowledge and techniques may be just what you need to get on the road to fitness.
Mechanical Stress
Exercise is fundamentally about movement. Moving excess weight is strenuous and can even be painful as joints and muscles are strained. Carrying extra fat in the stomach region, especially, can throw off balance, strain the back, negatively affect posture and make some routine exercises virtually impossible. Nutrition coach Krista Scott-Dixon recommends that obese individuals try to overcome mechanical difficulties by starting out with low-impact exercise and performing exercise in short intervals instead of extended periods, for example, 15-minute bursts instead of 30 straight minutes.
Motivation
Obese people may only have enough energy to complete one or two workouts per week when beginning to add physical activity to their lifestyles. A small number of workouts per week may not produce enough noticeable weight loss to keep them from getting discouraged and stay motivated to reach weight-loss goals. In these instances, knowledge is power. Exercising for just 30 minutes two days per week is considered beneficial to overall weight loss, according to the 2009 Gallup-Healthways Well-Being Index. Obese persons may remain committed to exercise if they know that even a small number of workouts during the course of a week is correlated with a lower incidence of obesity and better emotional health.
Types of Exercise
If it results in decreased energy and pain, exercise can be daunting for the obese. However, some exercises can feel good to the body after a while and may even become fun. Non-weight-bearing exercises such as swimming, aqua aerobics and stationary bicycle riding do not stress the joints. These options allow you to approach exercise without fearing pain, and you can add diversity to your day. If finances are a problem and a gym or expensive equipment are not at your disposal, walking is probably the cheapest and one of the most efficacious low-impact exercises to do. Start workouts at your comfort level and increase intensity as you become stronger.
Helpful Equipment
If price is not prohibitive, look into buying some helpful equipment. Recumbent stationary bicycles are ergonomic, in that they provide back support and wide seating so that you can spend more hours pedaling without experiencing discomfort. Portable peddlers let you pedal while sitting in your favorite chair at home. You can even get more adventurous and trade your chair for an exercise ball. Sit on it while watching TV or talking on the phone. After a while you will feel your core muscles tighten up.
