Active
At Any Size (2/3)
(Re-printed with permission from Weight-control
Information Network)
To start being more active and keep at
it:
- Start slowly. Your body needs time to get used to
your new activity.
- Warm up. Warm-ups get your body ready for action.
Shrug your shoulders, tap your toes, swing your arms, or march in place. You should spend
a few minutes warming up for any physical activity—even walking. Walk more
slowly for the first few minutes.
- Cool down. Slow down little by little. If you have
been walking fast, walk slowly or stretch for a few minutes to cool down. Cooling down may
protect your heart, relax your muscles, and keep you from getting hurt.
- Set goals. Set short-term and long-term goals. A
short-term goal may be to walk 5 minutes on at least 3 days for 1 week. It may not seem
like a lot, but any activity is better than none. A long-term goal may be to walk 30
minutes on most days of the week by the end of 6 months.
- Get support. Get a family member or friend to be
physically active with you. It may be more fun, and your buddy can cheer you on.
- Track progress. Keep a journal of your physical
activity. You may not feel like you are making progress but when you look back at where
you started, you may be pleasantly surprised!
- Have fun! Try different activities to find the ones
you really enjoy..
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:
- 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:
- Wear comfortable walking shoes with a lot of
support. If you walk often, you may need to buy new shoes every 6 to 8 months.
- Wear garments that prevent inner thigh
chafing, such as tights or spandex shorts.
- Make walking fun. Walk with a friend or pet.
Walk in places you enjoy, like a park or shopping mall.
Dancing
(weight-bearing or non-weight-bearing)
Dancing may help:
- tone your muscles
- improve your flexibility
- make your heart stronger
- make your lungs work better.
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)
Exercising in water helps you
feel:
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.
