Weight Loss For Large People

What physical actions can a very large person do?

MOST very large people can do some or all of the physical actions in this booklet. You do not need special skills or a lot of gear. You can do:

• Weight-impact actions, like walking, climbing stairs, and golfing, which involve lifting or pushing your own body weight.
• Nonweight-impact actions, like swimming and water workouts, which place less stress on your joints since you do not have to lift or push your own weight. If your feet or joints hurt when you stand, nonweight-impact actions may be best for you.
• Lifestyle actions, like farming or washing the car, which are fantastic ways to get moving. Lifestyle actions do not have to be plotted out ahead of time.

Remember that physical endeavor does not have to be hard or dull to be excellent for you. Whatever thing that gets you moving around—even for only a few minutes a day—is a healthy start to getting more fit. Walking (Weight Impact) The walking that you do during the day (like doing chores around the house or in the yard) can help you become more fit. But fixed, 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 excellent workout. Do I need to see my health care provider before I start being physically active?

You should talk to your health care provider if you:

• Have a chronic disease or have risk factors for a chronic disease, such as asthma or diabetes.
• Have high blood difficulty, high cholesterol, or a personal or family description of heart disease.
• Are pregnant.
• Are a smoker.
• Are unsure of your health status or have any concerns that exercise might be unsafe for you.

Chances are your health care provider will be pleased with your choice to start an endeavor program. It is unlikely that you will need a complete medical exam before you go out for a small walk.

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 boost your walks to 11 minutes. Slowly lengthen each walk by 3 minutes—or walk quicker.

Tips for Walking

• Wear comfortable walking shoes with a lot of support. If you walk often, you may need to buy new shoes often. You may wish to speak with a podiatrist about when you need to hold new walking shoes.
• Wear outfits that prevent inner-thigh chafing, such as tights or spandex shorts.
• Make walking fun. Walk with a friend or pet. Walk in places you delight in, like a park or shopping mall.

To learn more, read the leaflet Walking…A Step in the Right Direction from the Weight-control Information Arrangement (WIN). (This periodical is available in English and Spanish.)

Dancing (Weight Impact or Nonweight Impact) Dancing may help:

• Tone your muscles.
• Improve flexibility.
• Make your heart stronger.
• Make your work better.

You can dance in a health club, in a nightclub, or at home. To dance at home, just go your body to some lively music! Dancing on your feet is a weight-impact endeavor. Dancing while seated lets you go your arms and legs to music while taking the weight off your feet. This may be a excellent choice if you cannot stand on your feet for a long time.

Water Workouts (Nonweight Impact)

Exercising in water:

• Helps flexibility. You can bend and go your body in water in ways you cannot on land.
• Reduces risk of injury. Water makes your body float. This keeps your joints from being minced or jarred and helps prevent sore muscles and injury.
• Keeps you refreshed. You can keep cool 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 workouts, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to go your arms undersea. If the water is deeper than chest-height, it will be hard to keep your feet on the pool bottom. For deep-water workouts, most of your body is undersea. This means that your whole body will get a excellent 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.

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