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Anyone can be more physically active. The trick is finding activities that are right for your body size.
Heavier people can do most types of exercise. But they may need to change their workouts to reduce their risk of injury.
If your knees, hips, or other joints hurt when you stand, start with activities that don’t make joints bear much weight. Try bicycling or swimming, for example. Some other types of exercise to try include:
Walking
Walking is a great exercise to start with. Everyone knows how to walk. And, you don’t need special equipment.
Start with just a short walk. Try five minutes a day at first. The next week, walk for eight minutes daily. When you feel comfortable, add three more minutes. Increase your time and distance a little at a time.
Be sure to stand up straight and keep your ribcage lifted. But don’t stiffen your shoulders. And, don’t forget to make it fun. Get a walking buddy. Walk in a scenic park or even in the mall.
Weight-training
Weight-training helps you build strength and lose weight. When done right, it’s very safe, even for those with health problems. In fact, even people with health problems, like heart disease or arthritis, may be helped by regular weight-training.
You can lift weights at a gym or at home. If you choose a gym, look for one where you feel comfortable.
Training at home is handy. And, you don’t need fancy equipment. You can use a couple of hand weights, or even two soup cans, to start.
Be sure you know the correct posture. And, keep your movements slow and controlled. If you buy a home gym, check the weight rating to make sure it can support you.
Water workouts
Water workouts can be ideal for heavier people trying to build strength and improve flexibility. They’re easy on the joints and the water makes you feel lighter.
You don’t even have to know how to swim: You can get a good water workout sitting in the shallow end of a pool.
Check with local gyms and pools to find a water workout that is right for you.
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