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Active
At Any Size (3/3)
(Re-printed with permission from Weight-control
Information Network)
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:
be more flexible
feel more relaxed
improve your blood flow
keep your muscles from getting tight after doing other physical
activities.
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.
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 Activities
Lifestyle 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,
Take 2- to 3-minute walking breaks at work a few
times a day.
Put away the TV remote control- get up to change the
channel.
March in place during TV commercials.
Sit in a rocking chair and push off the floor with
your feet.
Take the stairs instead of the elevator.
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:
- have pain, tightness, or pressure in your chest or left neck,
shoulder, or arm
feel dizzy or sick
break out in a cold sweat
have muscle cramps
feel pain in your joints, feet, ankles, or legs. You
could hurt yourself if you ignore the pain.
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: Wear lightweight, loose-fitting tops so you can
move easily.
Wear clothes made of fabrics that absorb sweat and remove it from
your skin.
Never wear rubber or plastic suits. Plastic suits could hold the
sweat on your skin and make your body overheat.
Women should wear a good support bra.
Wear supportive athletic shoes for weight-bearing activities.
Wear a knit hat to keep you warm when you are physically active
outdoors in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to help
keep you cool and protect you from the sun.
Wear sunscreen when you are physically active outdoors.
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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