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Activity at Any Size Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier— no matter what your size! Why should I be active?Being physically active may help you live longer and protect you from:
If you have any of these health problems, being physically active may help control or improve your symptoms. Regular physical activity helps you feel better because it:
Being physically active can be big fun! How do I get started?To start being more active and keep at it:
What physical activities can a very large person do?
Weight-bearing activities, like walking and golfing, which involve lifting or pushing your own body weight. Non-weight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, non-weight-bearing activities may be best for you. Lifestyle activities, like gardening, which do not have to be planned. Physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around—even for only a few minutes a day—is a healthy start to getting more fit. Chances are your health care provider will be pleased with your decision to start an activity program. It is unlikely that you will need a complete medical exam before you go out for a short walk! Walking (weightbearing)The walking that you do during the day (like doing chores around the house or in the yard) can help you be more fit. But regular, steady walking that makes you breathe heavier can help you to be healthier. It will give your heart and lungs—as well as your leg muscles—a good workout. If you are not active now, start slowly. Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8–minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk by 3 minutes—or walk faster. Tips for walking:
Dancing (weight-bearing or non-weight-bearing)Dancing may help:
You can dance in a health club, in a nightclub, or at home. To dance at home, just move your body to some lively music! Dancing on your feet is a weight-bearing activity. Dancing while seated lets you move your arms and legs to music while taking the weight off your feet. This may be a good choice if you can't stand on your feet very long. Water Workouts (non-weight-bearing)
Flexible. You can bend and move your body in water in ways you cannot on land. Strong. Working against the water will help your body get stronger. At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury. Refreshed. You can keep cooler in water—even when you are working hard. You do not need to know how to swim to work out in water—you can do shallow-water or deep-water exercises without swimming. For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom. For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket. Many swim centers offer classes in water workouts. Check with the pools in your area to find the best water workout for you. Weight Training (weight-bearing or non-weight-bearing)Weight training builds strong muscles and bones. Getting stronger can also help prepare you for other kinds of physical activity. You can weight train at home or at a fitness center. You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans. Make sure you know the correct posture and that your movements are slow and controlled. Before you buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease. Bicycling (non-weight-bearing)You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body—your weight is spread between your arms, back, and hips. You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals. This may feel better than sitting upright. The seat on a recumbent bike is also wider than the seat on an upright bike. For biking outdoors, you may want to try a mountain bike. These bikes have wider tires and are heavy. You can also buy a larger seat to put on your bike. Make sure the bike you buy has a weight rating at least as high as your own weight. Stretching (weight-bearing or non-weight-bearing)Stretching may help you:
Yoga and tai chi are types of stretching. They help you breathe deeply, relax, and get rid of stress. Your local fitness center may offer yoga, tai chi, or other stretching classes. You may want to start with "gentle" classes, like those aimed at seniors. Lifestyle ActivitiesLifestyle physical activities do not have to be planned. You can make small changes to make your day more physically active and improve your health. For example,
Doing chores like lawn mowing, leaf raking, gardening, and housework may also improve your health. Try these tips for safe physical activity.Stop your activity right away if you:
Ask your health care provider what to do if you have any of these symptoms. Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath. Drink lots of water before, during, and after physical activity (even water workouts) to replace the water you lose by sweating. Do not do hard exercise for 2 hours after a big meal (but taking a walk is OK). If you eat small meals, you can be physically active more often. Wear the right clothes:
Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier life! |
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K. M. MacKenzie, MD. Inc.a surgical weight management practice specializing in Lap Band surgery with complete pre and post operative management and support to the residents of Central California and surrounding areas. Karen MacKenzie, MD. is a general and bariatric surgeon dedicated to providing minimally invasive surgical procedures to morbidly obese patients. Copyright © 2006 K. M. MacKenzie, MD. Inc. | Terms of Use | Privacy Policy | Site Map | Website developed by ifXmedical |
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Do you feel that you can barely do any activity at all? 
Most very large people can do some or all of the physical activities in this booklet. You do not need special skills or a lot of equipment. You can do: 
Exercising in water helps you feel: 
You do not have to set aside a special time or place to stretch. At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly and only enough to feel tightness—not until you feel pain. Hold the stretch, without bouncing, for about 30 seconds. Do not stretch cold muscles.