For individuals who are extremely overweight, physical activity is much
harder than it is for thinner individuals. Typical workouts can be painful
for individuals with excess weight, making it hard to live an active life.
If you are overweight or obese, and are looking to increase your physical
activity, try following these workouts to get you started.
Walking. Because it requires little to no equipment, can be done virtually anywhere,
and can vary in difficulty depending on your needs, walking is a great
option for obese individuals. It also is low impact and improves strength
and mobility in the lower body. You can also start a walking program that
slowly increases the amount you walk per day. Invest in a good, comfortable
pair of shoes so you can get out there and get active
Aqua Aerobics. Water exercises are perfect for obese individuals looking to lose weight.
The water makes you feel lighter and supports your body weight, therefore
lessening the impact on the joints. Not much equipment is needed to get
a good workout, but if you are not working out at a pool where they provide
you with equipment, think about purchasing a few water weights and a foam
noodle. Joining a gym or community program where they offer aqua aerobic
classes is a great option as well.
Group Exercise Classes. A social support system is key to working out. Develop a relationship
with the instructor as well as with others in the class. With everyone
in it together, it’s an incentive to push harder. Not only are you
losing weight, you’re forming new friendships and keeping motivated.
Strength Training. Weight lifting is a great exercise option for overweight individuals.
Strength training can correct postural issues, increase the range of motion
in all of your joints, and boost your metabolism when your body is at
rest. A personal trainer can teach you simple exercises that you can expand
on once you’re more physically able. Be sure to try
Torrance Memorial’s strength training classes!
In addition to healthy eating, these exercises are all part of a lifestyle
change. If you are not physically active, gradually increase frequency.
Start off slow and work your way up! With the right attitude and guidance,
you are well on your way to living a healthier life. For extra help, look into
Torrance Memorial’s Weight Loss Programs and
download the healthy weight loss guide for additional exercise tips and setting proper fitness goals.